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Friday The 19th Of September, 2014

crossfit-a1a-305-miami-miami beach-rope climb

Deadlift 10-10-10-10 @1131 tempo, add 10-20# to last week
Barbell Row 10-10-10, add 5-10# to last week
DB Curl to Tricep Kick Back 10-10-10

Rest as needed

EMOM 10
2 Power Cleans + 10 Push Ups or 5 strict HSPU

Daily Challenge: Floor Core

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Thursday the 18th of August, 2014

crossfit-305-a1a-miami-miami beach-kettlebell  “Fight Gone Bells”

4 rounds of:
Goblet Squat, 53/35
Kettlebell Swing 53/35
Box jump, 20-inch
Kettlebell Snatch 53/35

In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep.

Daily Challenge: Floor Core

 

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Wednesday The 17th Of September, 2014

Shoul

crossfit-305-a1a-miami-miami beach-handstandShoulder Press 10-10-10-10 @ 70%
Strict Pull Up 10-10-10
TLLT 10-10-10

Rest as needed

 3 x 800 Meter Sprint on a 6 minute clock

Daily Challenge: Floor Core

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Tuesday the 16th of September, 2014

 

Scrossfit-305-miami-turkish get uppend 10 Minutes working on the KB Snatch
Turkish Get Up 1-1-1-1-1, per side

Heavier than last week

Rest as needed

20 Minute AMRAP:
25 Double Unders
Run 200 Meters

10 Lateral Burpees over parallette
Sub Double Unders with parallette hops

Daily Challenge: Floor Core

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Monday the 15th of September, 2014

Back Squat 10-10-10-10 @ 70%
Rest 2 minutes between sets

Front Rack Lunge (10-10-10)
10# heavier than last week, rest 90 seconds between sets

2 Rounds, each for reps of:
3 Minutes Wall Balls
2 Minutes C2B Pull Ups
1 Minute Bar Touch Burpees 8/7′
Rest 4 minutes
Rx+ sub C2B w/ Muscle Up

Supplement: Glute Ham Raise 3×10

Daily Challenge: Floor Core

 

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Sunday the 14th of September, 2014

Duct tape wizardry10am Unloaded
11am CrossFit WOD

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Saturday The 13th Of September 2014

Unloaded9:00am BeachWOD
10:00am CrossFit WOD
11:00am Yoga