Uncategorized

Wednesday the 1st of October, 2014

crossfit-305-A1A-MIAMI-MIAMI BEACHPress 8-8-8-8 up to 80%
Advanced athletes: 3-5 pistols per leg between sets
Strict Pull Up 10-10-10
TLLT 10-10-10

Rest as needed

2 Rounds for reps of:
3 Minutes, Row for Calories
2 Minutes Strict Ring Dip with turn out
2 minute Burpees, touch a 9’/8′ target
Rest 3 minutes

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Tuesday the 30th of September, 2014

crossfit-305-A1A-Miami Beach-miami-kettlebellSpend 20 minutes working on Muscle Ups
For athletes with shoulder pain, work on pistols or GHD skills

Rest as needed

For time:
50 wall-ball shots, 20-lb. ball
155-lb. Power clean, 30 reps
15 muscle-ups
Scale 3:1 Pull Ups & Dips for Muscle Ups

 

Uncategorized

Monday the 29th of September, 2014

crossfit-305-A1A-MIAMI-MIAMI BEACH-barbellsBack Squat 8-8-8-8-8 up to 80%
Rest 2 minutes between sets
Glute Ham RaiseĀ 10-10-10

Rest as needed

21-15-9 reps for time of:
115-lb. overhead squats
Toes-to-bars
Scale Overhead squat to PVC, front squat or back squat as needed

Supplement: 100 GHD Sit ups, as few breaks as possible

Uncategorized

Sunday the 28th of September, 2014

crossfit-a1a-miami beach-mobility10am Unloaded
11am CrossFit WOD

Uncategorized

Saturday the 27th of September

Crossfit-a1a-miami beach-305-miami-straightflexin9:00am BeachWOD
10:00am CrossFit WOD
11:00am Yoga

Uncategorized

Friday the 26th of September, 2014

crossfit-305-miami-yogaDeadlift 8-8-8-8 up to 75% @ 1121 tempo
Babrbell Row 10-10-10, heavier than last week
Bicep Curl to Tricep Kick back 10-10-10

Rest as needed

3 Rounds for time of:
15 Hang Power Cleans 135/93
15 Wall Ball shots
RX+ 15 Muscle Up Buy in
10 Minute time limit

Uncategorized

Thursday the 25th of September, 2014

crossfit-a1a-miami beach“David”

5 Rounds for Time:

400m Run
11 KBS 70/53
5 Power Cleans 205/143
3 Rope Climbs