Uncategorized

Tuesday The 29th Of July, 2014

Five rounds for time of:
5 strict pull ups
10 Bar touch Burpees

Rest the balance of 10 minutes

Five rounds for time of:
5 Burpee Pull ups
200 meter run

Rest the balance of 20 minutes

5 rounds for time of:
20 Butterfly Sit Ups
10 Toes to Bar


 

Uncategorized

Monday the 28th of July, 2014

crossfit-305-miami-contrast stretchFront Squat 5-5-5-3-1+
Romanian Deadlift 10-10-10

Rest as needed

With a running clock, perform 1 Thruster the 1st minute, 2 Thrusters the second minute, etc. until you are unable to complete the round. If you complete the last round within the minute you MUST attempt the next round.
Prescribed load: 100/68#

Supplement: 30 strict toes to bar

Skill of the week: Muscle Up
Challenge of the week: 3 minute AMRAP, Row 500 meters, max effort burpees

 

CrossFit

Sunday the 27th of July, 2014

10:00AM Unloaded with Coach Raiko

11:00AM Crossfit with Coach Raiko

CrossFit

Saturday the 26th of July, 2014

9:00AM Beach WOD

10:00AM Crossfit

11:00AM Yoga with the #Worldsbestyogateacher

CrossFit

Friday the 25th of July, 2014

Hang Power Clean 3-3-3-3-3+
Inverted Chest to Bar Row 10-10-10+

Rest as needed

Three efforts, each for time of:
Row 500 Meters
Run 400 Meters
100 double unders*
Rest the balance of 10 minutes

*sub double unders with 25 burpees

Paleo Potluck at 305 at 11am this Saturday! Bring a dish to pass & we’ll fire up the grill!

 

Uncategorized

Thursday the 24th of July, 2014

minute EMOM, Power Snatch 2 reps

Rest as needed

With a continuously running clock, perform the following:

0:00 – 100 Sit Ups
5:00 – 30 Strict Pull Ups*
10:00 – 50 Wall Ball Shots
15:00 - 50 Burpees
20:00 - Run 1 mile
*
add weight to pull ups if 30 is too easy

Paleo Potluck at 305 at 11am this Saturday! Bring a dish to pass & we’ll fire up the grill!

 

Athlete of the Month

Athlete of the Month, July 2014

Congratulations Simona! You are this month’s Athlete of the Month! I know what you are thinking, “All those teenagers of course they are awesome athletes, nothing hurts!” Starting the dedication to fitness, health, and happiness early is incredibly important. Even more important is learning to set and achieve goals not only physically but in all areas of your life. Jeff challenged Simona in three key aspects of fitness: Consistency, Motivation, and Effort. Simona responded to Jeff’s challenge like a champ, and for that she is this month’s Athlete of the Month!
How old are you & what brought you to A1A?
I’m 15 years old and what brought me to A1A? More like WHO brought me to A1A! My dad started Crossfit a few years ago and brought me along with him. (Thanks dad)
Do you brag to your friends about how strong & fast you are?
Well I wouldn’t consider myself a bragger, but I won’t deny that I fish for compliments sometimes! It’s always nice to here someone  tell me I motivate them to get fit!
What is your favorite aspect of the unloaded program?
I love the variety of the unloaded program. Everyday I get a great full body workout! I leave the class everyday completely satisfied!
What are your goals for the next year(training wise)?
My goal for the next year in Crossfit would be to become a better and fast runner along with a nice set of rock hard abs to match my (soon to be) insanely muscular legs :)
How does it feel to be the first person to nominate themselves & successfully become athlete of the month?
Well I feel like I am TOTALLY AWESOME so what better person to nominate me, than me, right?
We couldn’t agree more Simona! Great job and keep up the good work!

Uncategorized

Wednesday the 23rd of July, 2014

Press 3-3-3-3-3+
50 Perfect Push Ups

Rest as needed

21, 15 & 9 Reps of:
Push Jerk 135/83
Kettlebell Swing 70/53

Supplement: 30 barbell roll outs/200 Russian Twists

Paleo Potluck at 305 at 11am this Saturday! Bring a dish to pass & we’ll fire up the grill!

 

CrossFit

Tuesday the 22nd of July, 2014

crossfit-305-miami-the grind-bar hand

“The Grind 1.5″
Row 50 Calories

21 Thrusters 115/73

21 Over the Bar Burpees
21 Ground to Overhead
9 Rope Climbs 15’
30 Toes to bar
30 Pull ups
30 Hang Power cleans
400 Meter Plate Carry 45/25
9 Muscle Ups

100 Meter Walking Lunge
Run 800 Meters

45 Minute time limit

 

Paleo Potluck at 305 at 11am this Saturday! Bring a dish to pass & we’ll fire up the grill!

 

Uncategorized

Monday the 21st of July, 2014

crossfit-305-miami-wod-sunset-beautyBack Squat 3-3-3-3-3+
Romanian Deadlift 10-10-10

Rest as needed

“Satan’s Whiskers”
3 Rounds for time of:

10 C2B Pull ups
10 Front Squats, 165/115
10 Burpees

Supplement: 100 GHD Situps, 5 sets of 10 Reverse Hypers


Paleo Potluck at 305 at 11am this Saturday! Bring a dish to pass & we’ll fire up the grill!