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Tuesday the 2nd of September, 2014

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Monday the 1st of September, 2014

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Sunday the 31st of August, 2014

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Saturday the 30th of August, 2014

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Friday the 29th of August, 2014

Hang Power Clean 5-5-5-3-1+

Rest as needed

10 minute Ladder
Power Clean 95/63
Front Squat
Power Snatch
Overhead Squat
1 of each, 2 of each, 3 of each, etc.
Pick a load you can complete each movement with and strive for perfect form. Mechanics before intensity on this one.

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Thursday the 28th of August, 2014

#TBT to when Chad proved he's an artist.

#TBT to when Chad proved he's an artist.

Snatch 1-1-1-1-1-1-1
Add weight to each set, rest 2 minutes between attempts. Use power or full snatch as skill, ability, strength and mobility allow.

Rest as needed

6 minute AMRAP of:
10 Kettlebell Swings 70/53
10 Burpees

 

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Tuesday the 26th of August, 2014

Crossfit-305-miami-a1a-miami beach-roger-snatch

Del

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

Post time to comments.

 

 

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Monday the 25th of August, 2014

Back Squat 5-5-5-3-1+

Rest as needed

Run 800 meters
80 Wall Ball Shots 20/14#, 10/9′
Run 800 meters
*5 burpee penalty after each drop on wall balls.

Supplement: 5 Rounds of: 10 Weighted sit ups/30 Russian Twists, 1 count

Challenge of the week: 3,000 reps of abs

 

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Saturday the 23rd of August, 2014

9am Unloaded
10am CrossFit WOD

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Friday the 22nd of August, 2014

crossfit-305-miami-wod-power cleanHang Power Clean 3-3-3-3-3+

Rest as needed

12 Minute AMRAP:
2 rope Climbs, 15′
4 Power Cleans, 185/123
8 Ring Dips (RX+ MU to rings)