Uncategorized

Friday the 24th of October

Miami-Miami Beach-CrossFit-CrossFit A1AMax Effort L Sit

Max Effort GHD
or Anchored Sit Ups, 2 minutes

Rest as needed
“Hang in There”
With a partner:
5 Rounds for time of:
Run 200 Meters
Bar Hang

While partner 1 runs, partner 2 hangs from the bar. Each drop is assessed a 5 burpee penalty to be paid as a team after completion of the 5 rounds.

Uncategorized

Thursday the 23th of October

Miami-Miami Beach-CrossFit-CrossFit A1A“Two Miles, One Bar”
Run 400 Meters
15 Thrusters 135/83
Run 400 Meters
15 Power Cleans
Run 400 Meters
15 Overhead Squats
Run 400 Meters
15 Double Over the Bar Burpees
Run 400 Meters
15 Double Over the Bar Burpees
Run 400 Meters
15 Overhead Squats
Run 400 Meters
15 Power Cleans
Run 400 Meters
15 Thrusters

Uncategorized

Wednesday the 22nd of October

Miami-Miami Beach-CrossFit-CrossFit A1ADeadlift 1-1-1-1-1
Rest as needed
115 Pound Front Squat, 21 reps
115 Pound Push Press, 21 reps
100 Double Unders

115 Pound Front Squat, 15 reps
115 Pound Push Press, 15 reps
100 Double Unders

115 Pound Front Squat, 9 reps
115 Pound Push Press, 9 reps
100 Double Unders

Uncategorized

Tuesday the 21st of October

Miami-Miami Beach-CrossFit-CrossFit A1APress 1-1-1-1-1
Max Effort Strict Pull Ups

Rest as needed

12 Minute AMRAP
10 Burpee Box Jumps
Run 200 Meters

Uncategorized

Monday the 20th of October

Miami-Miami Beach-CrossFit-CrossFit A1ABack Squat 1-1-1-1-1

Rest as needed

Row 1,000 meters
50 Wall Ball Shots
30 Toes to Ba

0 Toes to Bar

Uncategorized

Friday the 17th of October

Miami-Miami Beach-CrossFit-CrossFit A1A-SquatDeadlift 5-5-5-5, add 10 to 20# to last week
Bent Over Row 10-10-10
Bicep Curl 10-10-10

Rest as needed

4 Rounds for time:
10 Box Jumps 20/24″
Run 200 Meters

10 Burpee Box Box Jump Overs 24/20″
Rest 1 minute after each round

Uncategorized

Thursday the 16th of October

Miami-Miami Beach-CrossFit-CrossFit A1A100 Anchored Sit Ups
10 Rope Climbs, 15′
80 Anchored Sit Ups
8 rope Climbs, 15′
60 Anchored Sit Ups
6 Rope Climbs 15′
40 Anchored Sit Ups
4 Rope Climbs, 15′
20 Anchored Sit Ups
2 Rope Climbs, 15′