crossfit miami beach's tag archives

Friday the 22nd of August, 2014

Hang Power Clean 3-3-3-3-3+ Rest as needed 12 Minute AMRAP: 2 rope Climbs, 15' 4 Power Cleans, 185/123 8 Ring Dips (RX+ MU to rings)

8.22.14UL

CrossFit 305, CrossFit A1A - CrossFit UnloadedView Public Whiteboard

Thursday the 21st of August, 2014

5 Minute AMRAP Double Unders Rest 5 minutes 5 Rounds for time: Row 500 meters Run 500 meters Supplement: Accumulate 5 minutes in elbow plank

Army PT test 8.21.14 UL

CrossFit 305, CrossFit A1A - CrossFit UnloadedView Public WhiteboardPush Ups (2 minutes of maximum reps)

Wednesday the 20th of August, 2014

Shoulder Press 3-3-3-3-3+ Rest as needed "JT" 21-15-9 Handstand Push-ups Ring Dips Push-ups Scale HSPU to dumbbell press Scale Ring Dips to box or light band 15 minute time limit Supplement:3 Minute AMRAP strict Toes to Bar  

8.20.14 UL

CrossFit 305, CrossFit A1A - CrossFit UnloadedView Public WhiteboardWeightliftingDumbbell Shoulder Press (find a 10 rep max)figure out the maximum weight you can press 10 times overhead with good form. It may take a few sets to figure this out.ConditioningMetcon (Time)Partner WOD: 2 rounds 10 reverse burpees 20 plank to pushup position 30 situps 40 lunge steps 50 mountain climbers(2 count) 400 runOne person performs an exercise, the other jumps rope. Each exercise is to be completed by both par...

Tuesday the 19th of August, 2014

10 1-minute roundsĀ  10 Kettlebell Swings 70/53 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) Max reps burpees Rest 2 minutes between rounds. Score is total burpees. Stagger heats as needed.

Monday the 18th of August, 2014

Back Squat 3-3-3-3-3+ Rest as needed Complete as many rounds as possible in 15 minutes of: 50/35-lb. dumbbell thrusters, 10 reps 50 double-unders Supplement: Accumulate 5 minutes in elbow plank

8.18.14 UL

CrossFit 305, CrossFit A1A - CrossFit UnloadedView Public WhiteboardSkillSpend 10 minutes working on pistol squats. Start with bench/box and attempt to progress to a strict, no bounce single legged squat Check out this video for a great progression: https://www.youtube.com/watch?v=1-Yuq9pD7JYWeightliftingGoblet Squat Gauntet (No Measure)Set up Kettlebells fom lowest to highest 18, 26, 35, 44, 53, 70 Perform 15 Goblet Squats with each weight. Rest the balance of 1 minute after each completed set...

Sunday the 17th of August, 2014

9:30am Yoga 10:30am Olympic Lifting 11:30am CrossFit WOD