Tag

crossfit miami

4.18.15

9am Unloaded 10am CrossFit
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4.17.15

Power Clean 5-5-5. Perfect form, no touch and go reps. Deadlift 10-10-10-10. Up to 60%. Dead stop on each lift. WOD: 3 Rounds for reps:   1 Minute Box Jumps 20″ 1 Minute Wall Ball 1 Minute Row for Calories 1 Minute Rest Supplement: Accumulate 120 Seconds in an L-Sit
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4.16.15

For time: Row 25 Calories Run 400 Meters 25 Chest to Bar Pull Ups Run 400 meters 25 Toes-to-bar Run 400 meters 15 minute time limit Rest the balance of 20 minutes, repeat for a total of two rounds. Supplement: 3 Rounds: 20 GHD side wipers 10 GHD sit ups
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4.15.15

Push Press 10-10-10-10. Up to 60% Pull Ups 10-10-10. Strict! Do between Press sets WOD: Complete as many rounds as possible in 10 minutes of: 185/123 pound Clean and jerk, 2 reps 15 foot Rope climb, 1 ascent Supplement: 3 x 15 Back Extensions 3 x 50 Russian Twist, unbroken
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4.14.15

16 Minute EMOM for QUALITY: Minute 1- L-Sit Rope Climb, 18′ Minute 2 – 20 Handstand Shoulder Taps Minute 3 – 6 Strict Ring Dips, 2 second turn out at top Minute 4 – 8 Burpees, Jump to touch target 12″ above reach *Focus on quality of movement. Scale rope
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4.13.15

Front Squat 10-10-10-10. Up to 60% Handstand Pushup 10-10-10. Strict! Perform between squat sets. WOD: 2 Rounds for Time 12, 9 & 6 Reps of: Bar Touch Burpees Box Jumps 30/24″ Immediately into: 21, 15 & 9 Reps Thruster 95/63 Toes to Bar 14 Minute Time Cap RX+, thruster we
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4.12.15

10am Unloaded 11am CrossFit
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4.11.15

9am Unloaded 10am CrossFit
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4.10.15

WOD: For Time Row 500 Meters 50 Kettlebell Swings 53/35 Run 400 Meters 40 Burpees, 6″ target, two foot to two foot Run 400 Meters 50 Kettlebell Swings Row 500 Meters Supplement: 100 weighted situps. AHAP!
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4.9.15

Power Clean 5-5-5. Perfect technique. Dead stop on each lift. Light, fast and with correct mechanics is better than heavy and slow with poor mechanics. Deadlift 12-12-12-12. Up to 55%, rest 60 seconds between sets. Dead stop on each lift. WOD: 3 Rounds, each for time: 30 Wall Balls Ru
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