CrossFit WOD's tag archives

Wednesday the 15th of January, 2014

Push Press 5-5-5-5-5+ 65-65-65-75-85% Rest as needed 4 Rounds on a 5 Minute Clock: Run 400M  50 Double Unders Rx+ Unbroken Double Unders SCORES http://crossfitnutritionchallenge.blogspot.com/ Wodapalooza at Bayfront park is this weekend. Come watch Dan, Kyle, and James and Jess crush all weekend long. Check Facebook or wodapaloozamiami.com for details.

Saturday the 11th of January, 2014

9AM Unloaded  10AM Crossfit The Whole 30 Diet for the Sleep on Green Nutrition Challenge! $35, weigh in is Sunday 9AM t0 1PM!

Thursday the 9th of January, 2014

“Sexy MetCon” 100 double unders 90 squats 80 push press 45# 70 walking lunges 60 sit ups 50 push ups 40 pull ups 30 wall ball shots 20# 20 kettlebell swings, 2 pood 10 burpees SCORES Plank Circuit of Death Weigh in 9AM-1PM Sunday at A1A! Sleep on Green Nutrition Challenge Starts. See you there!

Tuesday the 7th of January, 2014

5 Rounds Not for Time: 15 Push-ups 15 Pull-ups 15 Air Squats Focus on Air Squat technique. The back should be rigidly in extension, any butt-wink, or flexion in the lumbar or thoracic spine will require scaling. Scale for Pull-ups is Bicep curls. "DG" Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 53/35 pound 1 arm Kettle bell thruster, 8 reps 53/35 pound Kettle bell walking lunge, 12 steps SCORES Nutrition Challenge starts this Sunday! See you ...

Tuesday the 24th of December, 2013

With a partner: Run 400 Meters 200 Squats Run 400 Meters 150 Push Ups Run 400 Meters 100 Kelletbell Swings 70/53 Run 400 Meters 50 Burpees Run together. Partition all other reps as needed. One partner working at a time. SCORES Holiday Schedule: December 24th, Regular schedule until 12pm. Closed after 12pm. December 25th, One class @ 9am @ A1A December 31st, One class @ 9am @ 305 January 1st, Closed

Monday the 23rd of December, 2013

"12 Days" Perform 1, then 1 &2, then 1, 2 &3, etc. 1 Rope Climb, 15' 2 Power Snatch 135/93 3 Clean & Jerk 135/93 4 Front Squat 135/93 5 Chest to Bar Pull Ups 6 Burpees 7 Toes to Bar 8 Box Jumps 30/24 9 Wall Ball 20/14 10 Calorie Row 11 Handstand Push Ups 12 Overhead Squat 135/93 SCORES   Last Chance T-shirt SALE! Today only! Any 3 T-shirts or socks for $60. Fill your stockings or your closets with awesome stuff!  Holiday Schedule: December 24th, Regul...

Sunday the 22nd of December, 2013

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

Saturday the 21st of December, 2013

9am Unloaded 10am CrossFit

Friday the 20th of December, 2013

Power Clean 5-5-5-3-1+ (75-75-75-85-95%) Chest to Bar Inverted Row 12-12-12 Rest as needed For time: 1 Legless Rope Climb, 15' 50 Double-unders 40 Walking lunge steps  30 Push Ups 20 Toes to Bar 10 Burpee Pull Ups 20 Toes To Bar 30 Wall ball shots, 20 pound ball 40 Walking Lunge Steps 50 Double Unders 1 Legless Rope Climb, 15' 15 minute time limit SCORES

Thursday the 19th of December, 2013

"Daniel" For time:  50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups SCORES Nutrition Challenge Starts January 12th! Happy Hour! Hang out with awesome people! Holiday Hours: December 24th Gyms close at 12PM. December 25th one class at 9AM at Crossfit A1A