CrossFit 305 - Miami, FL » Double Unders http://crossfit305.com Garage fitness in the heart of Miami Thu, 09 Sep 2010 00:00:46 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Wednesday the 1st of September, 2010 http://crossfit305.com/2010/08/31/wednesday-the-1st-of-september-2010/ http://crossfit305.com/2010/08/31/wednesday-the-1st-of-september-2010/#comments Wed, 01 Sep 2010 00:00:22 +0000 daniel http://crossfit305.com/?p=3399

 
 
 
 
 
 
 
 
 
 
 
Press 5-5-5 (40-50-60%) 
 
 “Running Annie”
500 meter run
50 double unders
50 sit ups
400 meter run
40 double unders
40 sit ups
300 meter run
30 double unders
30 sit ups
200 meter run
20 double unders
20 sit ups
100 meter run
10 double unders
10 sit ups

 Sit Ups are anchored chest to thigh.
Scale double under numbers according to ability.

305 Workout

Push-ups
10-15-20-25

Rest then Running Angie

Of interest:
Our next Leanout Challenge, The No Booze Challenge, starts Monday.
Enjoy your holiday and then come back ready to lean it out.

]]> http://crossfit305.com/2010/08/31/wednesday-the-1st-of-september-2010/feed/ 11 Thursday the 26th of August, 2010 http://crossfit305.com/2010/08/25/thursday-the-26th-of-august-2010/ http://crossfit305.com/2010/08/25/thursday-the-26th-of-august-2010/#comments Thu, 26 Aug 2010 00:00:23 +0000 PANOS http://crossfit305.com/?p=3359  

3 the hard way

CrossFit WOD
5 minutes of  Muscle-ups
5 minutes rest
4 minutes of  Anchored or GHD Sit-ups
4 minutes rest
3 minutes of Hanstand push-ups
3 minutes rest
2 Minutes of double-unders
2 minutes rest
1 Minute of KB swings

Score is total reps completed
 

 

305 Workout
5 rounds for time of
Row 500m
Run 500m

 

]]> http://crossfit305.com/2010/08/25/thursday-the-26th-of-august-2010/feed/ 9 Tuesday the 27th of July, 2010 http://crossfit305.com/2010/07/26/tuesday-the-27th-of-july-2010/ http://crossfit305.com/2010/07/26/tuesday-the-27th-of-july-2010/#comments Tue, 27 Jul 2010 00:00:54 +0000 daniel http://crossfit305.com/?p=2777 Back Squat
5-3-1 (75%-85%-95)

For time:
135lb Front Squat 10 reps
50 Double unders
5 rounds

Buddy Lee double under fix
http://media.crossfit.com/cf-video/CrossFit_BuddyLeeFixJolieDU1.wmv

Dont have jump rope yet? We have speed ropes in stock.


]]> http://crossfit305.com/2010/07/26/tuesday-the-27th-of-july-2010/feed/ 5 Tuesday the 29th of June, 2010 http://crossfit305.com/2010/06/28/tuesday-the-29th-of-june-2010/ http://crossfit305.com/2010/06/28/tuesday-the-29th-of-june-2010/#comments Tue, 29 Jun 2010 00:00:30 +0000 daniel http://crossfit305.com/?p=2441 Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

]]> http://crossfit305.com/2010/06/28/tuesday-the-29th-of-june-2010/feed/ 11 Thursday the 24th of June, 2010 http://crossfit305.com/2010/06/23/thursday-the-24th-of-june-2010/ http://crossfit305.com/2010/06/23/thursday-the-24th-of-june-2010/#comments Thu, 24 Jun 2010 00:00:42 +0000 daniel http://crossfit305.com/?p=2434 Row 500
Run 500
50 double unders
Row 400
Run 400
40 double unders
Row 300
Run 300
30 double unders
Row 200
Run 200
20 double unders
R0w 100
Run 100
10 double unders

Please take time to sign up for classes. Its quick, easy, helps us to serve you better and it reserves your spot in the class.

]]> http://crossfit305.com/2010/06/23/thursday-the-24th-of-june-2010/feed/ 12 Wednesday the 26th of May, 2010 http://crossfit305.com/2010/05/25/wednesday-the-26th-of-may-2010/ http://crossfit305.com/2010/05/25/wednesday-the-26th-of-may-2010/#comments Wed, 26 May 2010 00:00:22 +0000 daniel http://crossfit305.com/?p=2212

Dogs best friend

12 minutes, as many rounds as possible of:
Weighted Pull Up 25/15, 3 reps
Handstand Push Up, 5 reps
32/28″ box jump, 7 reps

For weighted pull up, use a dumbbell. Standard for HSPU is two 35# plates with AbMat in the middle. Hand stays on inner circle of plate. For 32/28″ box jump, add 2/1 45# plates to a 24″box.

Rest as needed

200 double unders for time or 8 minutes for maximum double unders

]]> http://crossfit305.com/2010/05/25/wednesday-the-26th-of-may-2010/feed/ 12 Friday the 14th of May, 2010 http://crossfit305.com/2010/05/13/friday-the-14th-of-may-2010/ http://crossfit305.com/2010/05/13/friday-the-14th-of-may-2010/#comments Fri, 14 May 2010 01:03:21 +0000 PANOS http://crossfit305.com/?p=2052 “Two times”
12-9-6
Thruster (115/75)
Burpees

Then immediately

3 rounds of:
50 double unders
15 pullups

]]> http://crossfit305.com/2010/05/13/friday-the-14th-of-may-2010/feed/ 14 Friday the 12th of February, 2010 http://crossfit305.com/2010/02/11/friday-the-12th-of-february-2010/ http://crossfit305.com/2010/02/11/friday-the-12th-of-february-2010/#comments Fri, 12 Feb 2010 00:00:53 +0000 daniel http://crossfit305.com/?p=961 Three rounds for time:

50 double unders, 50 anchored AbMat sit ups

Rest as needed

Max Overhead Squats 95/65

Of interest: There was a question this morning at the 7am class about who can post on the blog. We want EVERYBODY to post here. You don’t have to log in to post. Just enter a name and e-mail address. Post whatever you like. Workout results, thoughts, recipes, jokes, refrences. Don’t be shy.

Jumpropes will be in next week for those that have been inquiring.

Childhood Obesity, Other Cardiovascular Risk Factors, and Premature Death

]]> http://crossfit305.com/2010/02/11/friday-the-12th-of-february-2010/feed/ 9 Tuesday the 29th of September, 2009 http://crossfit305.com/2009/09/28/tuesday-the-29th-of-september-2009/ http://crossfit305.com/2009/09/28/tuesday-the-29th-of-september-2009/#comments Tue, 29 Sep 2009 01:00:00 +0000 Dominic http://dominicsirianni.com/?p=392

Over Head Press
5-5-5
Push Press
3-3-3

Rest as needed, then take it outside for:

50 DU’s
200 mtr run

3 rounds for time

If you do not have double unders, you will spend this time practicing them and getting instruction on how to better your dubs.

Notes, tools, articles and ephemera:

  • Press-Basic Positions, Mark Rippetoe…[wmv][mov] (CrossFit Main site)
  • Press-Hand Positions, Mark Rippetoe…[wmv][mov] (CrossFit Main site)
  • Press Instruction, Part I, Mark Rippetoe…[wmv][mov] (CrossFit Main site)
  • Press Instruction Part 2, Mark Rippetoe…[wmv][mov] (CrossFit Main site)
  • Press Instruction Part 3, Mark Rippetoe…[wmv][mov] (CrossFit Main site)
  • Press Posture Question, Mark Rippetoe…[wmv][mov] (CrossFit Main site)
  • Press Review, Mark Rippetoe…[wmv][mov] (CrossFit Main site)
  • Push Press… [wmv][mov] (CrossFit Main site)
  • Shoulder Press/Push Press/Push Jerk tri-panel…[wmv] (CrossFit Main site)
  • Shoulder Press-Push Press-Push Jerk…[ wmv] (CrossFit Main site)
  • Correcting the Push Press, Jolie Gentry …[wmv][mov] (CrossFit Main site)
  • Going Overhead with Adrian Bozman Part II (Push Press) …[wmv][mov] (CrossFit Main site)
  • Jolie Diaries: Correcting the Press …[wmv][mov] (CrossFit Main site)
  • Learning to Push Press…[wmv][mov] (CrossFit Main site)
  • Push Press Issues…[wmv][mov] (CrossFit Main site)
  • Push Press: Dip …[wmv][mov] (CrossFit Main site)
  • Shoulder Press Intro…[wmv][mov] (CrossFit Main site)

]]> http://crossfit305.com/2009/09/28/tuesday-the-29th-of-september-2009/feed/ 9 Saturday the 29th of August, 2009 http://crossfit305.com/2009/08/28/saturday-the-29th-of-august-2009/ http://crossfit305.com/2009/08/28/saturday-the-29th-of-august-2009/#comments Sat, 29 Aug 2009 01:00:00 +0000 Dominic http://dominicsirianni.com/?p=363 Starting this week, we are adding an 11am class M-F.

Three rounds, individually timed:
500 meter row
400 meter run
100 double unders

Rest as needed between efforts.
Substitute for double unders is mountain climbers.

Skill work: GHD Sit Ups

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