crossfit miami beach's tag archives

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

Tuesday the 12th of August, 2014

 "Team Tough" For Points, teams of 2 complete: 8 minutes to complete:  1 mile Run (switch every 400m) at the 8 minute mark start: 10 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP  Kettlebell Swing 70/53 (one person working) at the 18 minute mark start: 12 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP 18' Rope Climb (alternate reps) Kettlbell Swing = 1 Point Rope Climb = 5 Points

8.12.14 UL

CrossFit 305, CrossFit A1A - CrossFit UnloadedView Public WhiteboardConditioningMetcon (3 Rounds for time)100 situps 50 wallballs rest til 10 minutes 800 meter run 20 manmakers rest til 20 minutes 100 burpeesScore each round (sit ups & wallballs, run/man makers & burpees) separately. The object is to get the workload done quickly to give yourself enough rest time to hit the next round hard.

Monday the 11th of August, 2014

Back Squat 5-5-5-5-5+ Rest as needed 15, 12 & 9 reps of: Front Squat 155/103 Chest to Bar Pull Up Run 200 Meters Supplement: 100 V-Ups, 5 sets of 10 Reverse Hypers

Sunday the 10th of August, 2014

9:30AM Yoga with Amber 10:30AM Olympic Lifting 11:30AM Crossfit

Saturday the 9th of August, 2014

9:00AM Unloaded 10:00AM Crossfit

Friday the 8th of August, 2014

Bring a friend to any class all day today! Five rounds, for total time: 10 Strict pull ups 20 Push-ups 30  Sit-ups 40 Squats Run 500 Meters Rest precisely two minutes between each round. *New comers will be scaled to less rounds, less reps or both.