crossfit miami beach's tag archives

Thursday the 26th of June, 2014

CrossFit Games Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: Row 60 Calories 50 Toes To Bar 40 Wall Ball Shots 20/14# 10/9' 30 Power Cleans, 135/93# 20 Muscle Ups (RX+ Only) SCORES

Wednesday the 25th of June, 2014

Press 3-3-3-3-3+ Push Press 10-10-10 (55% of training max) Rest as needed 12 minute AMRAP ladder (1 of each, 2 of each, etc) Strict Handstand Push Up L Pull-Up *Scale to strict dumbbell press & strict or banded pull up Supplement: 3 rounds, 15 second L hang/15 V-ups/10 barbell roll outs

06.25.14

Warm-up 1) 5 rds, even: 200 meter run/ odd: 15 Kettelbell swings(53/35) 2) Mobility as needed Gymnastics 3) Push B Barbell 4) Back squat week 5/ day 2, [5 x 7@ 75% + 30 pound increase from Week 3] Conditioning 5) Perform complex at each weight for the required reps (1 Power clean/ 1 hang squat clean/ 1 Shoulder to overhead)  For time: 25 lateral Bar burpees 9(165/105) 500 meter run 7(205/125) 500 meter run 5(235/155) 25 Pull-ups    

06.24.14

Warm-up 1) Line drills-100 yds each, jog back to start after each drill, Skips/ Bounding high knees/ Butt kickers/ Toy soldiers/ Carioca 2) Mobiity as needed Barbell 3) 3 attempts to find heaviest Snatch and CNJ Gymnastics 4) Pull A Conditioning 5) On an 8 minute clock perform 500 meter row/ 400 meter run/ 50 double-unders x 3 rounds Record each round  

Tuesday the 24th of June 2014

“Math” 100 abmat butterfly sit ups 15′ rope climb, 5 reps 100 squats Run 500 meters 100 kettlebell swings 53/35 50 burpees 25 minute time limit For butterfly sit ups, kettlebell is in front of feet, touch handle. Kettlebell swing is overhead, elbows locked out at full extension. Burpees must be two foot jump to two foot jump, no walking up/down. SCORES  

06.23.14

Warm-up 1) 150 Dubs/ 500 meter run/ Max Dubs with balance of 5 minutes 2) Mobility as needed Gymnastics 3) Push A Barbell 4) Back squat, week 5/ day 1, [4 x 9@70 + 30 pound increase from Week 3] Conditioning 5) 3 rounds for time: 10 Bar facing burpees 12 Power cleans (135/95) 14 T2B (10 minute strict cap)

Monday the 23rd of June, 2014

Back Squat 3-3-3-3-3+ Front Squat 8-8-8 (55% of training max) Rest as needed 10,9,8,7,6,5,4,3,2 & 1 reps of: Weighted Walking Lunge, per leg 53/35 Kettlebell Swing SCORES Supplement: Strict toes to bar, 30 reps Skill of the week: L-Pull Up Challenge of the week: L-Pull Up

Sunday the 22nd of June, 2014

9:30am Yoga with Amber 10:30 Oly with Coach McKay 11:30 CrossFit WOD with Coach McKay

Saturday the 21st of June, 2014

9:00am Unloaded Workout 10:00am  Olympic lifting and WOD with #Coachpanos

06.21.14

Warm-up 1) 5 rds each, Even: 200 row/ Odd: 20 Dubs/10 Squats 2) Mobility as needed Gymnastics  3) Pull B Barbell 4) Back squat, Week 4/ day 4, [3x10x85% + 20lb increase from week 3] Conditioning 5) 3 rounds for time, 3 Power snatch  (155/105)  6 Hang squat snatch 9 Overhead squat 200 meter run