CrossFit

Thursday the 24th of April, 2014

Run 1 mile for time
Rest the balance of 12 minutes
4 minutes Max effort 15′ Rope Climb
Rest to 20 minutes
100 Burpees for time
Note Mile time, Rope Climbs and Burpee time
SCORES

The next meeting of the CrossFit 305/A1A Book Club is May 10th at 2pm.  We are currently reading the Goldfinch by Donna Tartt.  Email crossfit305@crossfit305.com for more info

We’re seeking interns! Send an e-mail to crossfit305@crossfit305.com

CrossFit

Wednesday the 23rd of April, 2014

Push Press 3-3-3-3-3+
AMRAP Strict Push ups, unbroken

Rest as needed

1 Minute Double Unders
1 Minute Dumbbell Hang Snatch 50/35
2 Minute Double Unders
2 Minute Dumbbell Hang Snatch 50/35
3 Minute Double Unders
3 Minute Dumbbell Hang Snatch 50/35

SCORES

The next meeting of the CrossFit 305/A1A Book Club is May 10th at 2pm.  We are currently reading the Goldfinch by Donna Tartt.  Email crossfit305@crossfit305.com for more info

We’re seeking interns! Send an e-mail to crossfit305@crossfit305.com

CrossFit

Tuesday the 22nd of April, 2014

Turkish Get Up 1-1-1-1-1
Rest as needed
For Time:
Row 1,000 meters
40 wall ball shots
30 toes to bar
Supplement: 100 butterfly sit ups for time
The next meeting of the CrossFit 305/A1A Book Club is May 10th at 2pm.  We are currently reading the Goldfinch by Donna Tartt.  Email crossfit305@crossfit305.com for more info

Uncategorized

Monday the 21st of April, 2014

crossfit-305-miami-jump-box jump-wodFront Squat 3-3-3-3-3+

Rest as needed

“Fran”
21, 15 & 9 reps of:
Thrusters 95/63
Pull Ups

Supplement: 5 minutes, strict V-ups

 

SCORES

The next meeting of the CrossFit 305/A1A Book Club is May 10th at 2pm.  We are currently reading the Goldfinch by Donna Tartt.  Email crossfit305@crossfit305.com for more info

 

Uncategorized

Saturday April 19th, 2014

All A1A classes cancelled.

Head over to CrossFit 305 to watch Battle For Biscayne and cheer on our competitors!

CrossFit

Friday the 18th of April, 2014


Hang Power Clean 5-5-5-5-5+

Rest as needed

3 Rounds for time of:
Run 400 Meters
10 Hang Clean & Jerk 135/83

Required Supplement: 20 Turkish Get ups, not for time

Classes are cancelled tomorrow, Saturday April 19th! Come join us from 9AM-5PM for Battle for Biscayne at Crossfit 305!

CrossFit

Thursday the 17th of April, 2014

14 Minute AMRAP
Row 60 Calories
50 Wall Ball Shots
40 Kettlebell Swings 70/53
Max Reps Burpee Pull Ups

The next meeting of the CrossFit 305/A1A Book Club is May 10th at 2pm.  We are currently reading the Goldfinch by Donna Tartt.  Email crossfit305@crossfit305.com for more info

SCORES

CrossFit

Wednesday the 16th of April, 2014

Push Press 5-5-5-5-5+

Rest as needed

Four efforts for time of:
Run 400 meters
Rest the balance of 4 minutes

Supplement: 200 Russian Twists 20/14

The next meeting of the CrossFit 305/A1A Book Club is May 10th at 2pm.  We are currently reading the Goldfinch by Donna Tartt.  Email crossfit305@crossfit305.com for more info

 

CrossFit

Tuesday the 15th of April, 2014

Turkish Get Up 1-1-1-1-1

Rest as needed

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

SCORES

The next meeting of the CrossFit 305/A1A Book Club is May 10th at 2pm.  We are currently reading the Goldfinch by Donna Tartt.  Email crossfit305@crossfit305.com for more info

CrossFit

Monday the 14th of April, 2014

Front Squat 5-5-5-5-5+

Rest as needed

Five rounds for time of:
50 Feet Overhead walking lunges 45/25
15 Burpees

Let trailing knee gently kiss the ground on each lunge.

SCORES