crossfit miami beach's tag archives

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 WhiteboardConditioningCoreAccumulate 5 minutes in the plank position.

Sunday the 17th of August, 2014

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

Saturday the 16th of August, 2014

9am Unloaded 10am CrossFit WOD

Friday the 15th of August, 2014

Hang Power Clean 5-5-5-5-5+ Rest as needed Complete as many rounds as possible in 20 minutes of: 185-lb. hang power cleans, 3 reps 6 strict ring dips 9 box jumps, 30-inch 27 double-unders  

Thursday the 14th of August, 2014

7 minute EMOM, Power Snatch 2 reps Rest as needed "Tiger Blood" Three rounds for time of: 10 Clean and Jerks, 135/95 400m Run Supplement: Turkish Get Up, 10 per side heavy

Wednesday the 13th of August, 2014

Press 5-5-5-5-5+ 50 Perfect Push Ups Rest as needed "Red" 5 Rounds for time of: 20 Overhead walking Lunge steps 45/25 10 Burpees, Jump on Plate Supplement: 100 Russian Twists 45/25