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crossfit miami beach

2.7.16

10am Unloaded 11am CrossFit
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2.4.16

Deadlift (3-3-3-3). 75-80-85-90% “Sisson” Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run *If you’ve got a 20-lb. vest or body armor, wear it.
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2.3.16

Push Press + Push Jerk + Split Jerk (2+2+1 x 4) 70-75-80-85% of push press. Rest 2 minutes between sets. Each set is 4 push press, 2 push jerks and 2 split jerks. If your jerk is not technically sound, stick with push press or use lighter loads. Pull N Push (Time) Row 750 Meters 75 Pu
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2.2.16

“QUADINTERVALS” Four rounds on an 8 Minute clock: Round 1 10 Thrusters 95/63 10 Pull-ups (RX+ C2B) Rest 3 Minutes Round 2 10 Toes to Bar 10 Push Press 95/63 (Rx+ HSPU) Rest 3 Minutes Round 3 10 Burpees to 6″ target 10 Box Jumps 24/20 Rest 3 Minutes Round 4 10 Dips (R
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2.1.16

Front Squat (3-3-3-3). 75-80-85-90% Push Pull 1 (1-1-1-1-1) Five reps of the complex 1 Muscle Up + 2 Strict Dips for 5 sets In between squat sets. Use rings or bar. Sub with 10 strict pull ups or ring rows. Attempt to progress to a more difficult pull. The Magic 50 For Time: 5 Dumbbel
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1.31.16

10am Unloaded 11am CrossFit
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1.30.16

9am Unloaded 10am CrossFit
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1.29.16

Deadlift (5-5-5-5). 70-75-80-85% Beast 13 Two Rounds for time of: 25 Walking Lunge Steps 25 Box Jumps 20″ 25 Kettlebell Swings 53/35 25 Ring Dips 25 Sit Ups 25 Double Unders *After completing two rounds, finish with 3 Rope Climbs, 15′ Scale Muscle Ups to Chest to Bar Pull
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1.28.16

“East Bound & Down” Two Rounds for total time: Row 200 meters each 20 Burpees each Row 200 meters, each 20 Pull Ups each Row 200 meters each 20 Overhead Lunge Steps 20/14 Row 200 meters each 20 Wall Balls Row 200 meters each 20 toes to bar each This workout is follow t
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1.27.16

Push Press + Push Jerk + Split Jerk (2+2+1 x 4) 70-75-80-85% of push press. Rest 2 minutes between sets. Each set is 2 push press, 2 push jerks and 1 split jerk. If your jerk is not technically sound, stick with push press or use lighter loads. “Pull N Push” For Time Row 7
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