Tag

crossfit miami beach

5.29.15

Power Clean 5-5-5 Deadlift 3-3-3-3. 60-70-80-90% WOD: Complete as many reps as possible in 5 minutes of: 5 Chest to bar pull ups 155-lb. cleans, 10 reps Rx+ Ring Muscle Ups Rest 5 Minutes, Then 50 Calorie Row for time Supplement: Three Rounds: 30 Second hollow hold 30 second superman
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5.28.15

WOD: “Jesse L. Brown” 3 Rounds for time of: 11 Squat Clean & Jerk 135/93 Run 400 Meters 3 Rope Climbs, 15′ Run 200 Meters 33 Burpees 8/7′ Run 200 Meters
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5.27.15

Push Press 3-3-3-3. 60-70-80-90% Pull ups 12-12-12 WOD: Two rounds for time of: 30 Wall Balls 30 Kettlebell swings 70/53 Supplement: 3 Rounds: 30 Hollow Rocks Side Plank Powell Raise; 8 per arm Band Pull Apart x25 Rest 30 seconds between exercsies
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5.26.15

Front Squat 3-3-3-3 60-70-80-90% Handstand Practice 6 minute AMRAP: 10 Strict Press 95/63 30 Double Unders Rest 4 minutes 6 minute AMRAP 10 Thrusters 95/63 30 Double Unders
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5.25.15

Happy Memorial Day! WOD: “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.
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5.24.15

10am Unloaded 11am CrossFit
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5.23.15

9am Unloaded 10am CrossFit
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5.22.15

Power Clean 5-5-5. As heavy as weight allows, focus on technique and speed before adding weight. Deadlift 5-5-5-5. 55-65-75-85% WOD: 2 Rounds for time of: 15 Ground to Overhead 115/73 5 Rope Climbs, 15′ Supplement: Three Rounds: 30 Second hollow hold 30 second superman hold 8 Gl
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5.21.15

WOD: “Daniel” For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-ups
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5.20.15

Push Press 5-5-5-5. 55-65-75-85% Pull ups 12-12-12. WOD: 12 Minute AMRAP: Row 50 Calories 40 Box Jump Overs, 24/20″ 30 Handstand Push Ups 20 Burpee Box Jump Overs RX+ Finish the round with 10 Ring Muscle Ups Supplement: 3 Rounds of: 30 Hollow Rocks Side Plank Powell Raise; 8 per
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