mile run's tag archives

Tuesday the 5th of March, 2013

4 Rounds for quality 7-10 Strict Ring dips 20-30 Unbroken double-unders   7-10 Strict HSPU 8-10 Pistols/ leg Rest as needed 3 rounds 1 Minute Max reps, on 3 minutes Wall balls (20/14) Rest as needed Run 1 mile  SCORES   Free Health Analysis today @ 6:30pm @ 305 E mail for info! Complimentary Friends and Family WOD is this Saturday at 10:00am

Wednesday the 3rd of October, 2012

Push press 5-5-5-3-1+ (55-65-75-85-95%) Rest as needed For time: 50 Jump squats (45/33) 60 Kettlebell swings (53/35) 70 Double unders Optional supplement 1 round EMOM x 10 minutes 3 Pull-ups 3 Toe to bar (strict of kip) SCORES Sign up for the iPad Nutrition Challenge HERE!

Tuesday the 24th of July, 2012

For time 100 Burpees 1 Mile run 100 KB swings (53/35) Rx+ (70/53) SCORES Last completed 1.31.12 Sprintervals! is coming.... This Sunday is our One Year Anniversary Party at CrossFit A1A! Join us at 11am for a WOD followed by a BBQ. Everyone is invited and welcome! Nutrition challenge winners announced

Wednesday the 16th of May, 2012

A.Push press 5-5-5-3-1+ (55-65-75-85-95%) B.Three efforts for time on 2 minutes, Ring support hold    C. 1 Mile run Max push-ups with the balance of 12 minutes Note run time and total push ups.   SCORES This Saturday, High Noon at CF 305 The Beer Mile This Sunday at CF 305 10am-2:00pm Our 4 Year Anniversary Party BE THERE!

Tuesday the 31st of January, 2012

For time 100 Burpees 1 Mile run 100 KB swings (53/35) Rx+ (70/53) SCORES Supplement 50 Superman rocks Big Trouble in Little Haiti!

Monday the 9th of January, 2012

  2 rounds for time Run 400 50 Air squats 15 Ground to overhead (95/63) (10 minute cap)  SCORES Rest as needed Press 5-5-5+ (65-75-85%) Supplement 3 rounds-Not for time, rest 1 minute after each set 10 Press (50% training max) 1/2 max strict pull-ups/ ring rows What's the last great movie you've seen and what made it great? The nutrition challenge is going strong-CHECK IT OUT!   Challenge of the week Most unbroken american kettlebell swings (53/35lb) Skill of...

Monday the 30th of August, 2010

Deload week! Front squat 5-5-5 (40-50-60% of 90%) Power Clean Ladder 155/95 Rest as needed Run 1 metric mile for time (3 times around the block, counter clockwise) 305 Workout Sandbag Squats 60/40 10-15-20 8 rounds for time 10 box jumps 20 air squats 300m rest 1 minute OPEN HOUSE THIS FRIDAY ALL DAY LONG - ALL CLASSES WILL BE OPEN IF YOU HAVE A FRIEND WHO WANTS TO TRY IT OUT!