Uncategorized

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)

 

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Thursday the 21st of August, 2014

crossfit-305-miami-row-run-sprint-5k5 Minute AMRAP Double Unders

Rest 5 minutes

5 Rounds for time:
Row 500 meters
Run 500 meters

Supplement: Accumulate 5 minutes in elbow plank

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Wednesday the 20th of August, 2014

crossfit-305-miami-adam and jon-grind wod-the grind

Shoulder Press (3-3-3-3-3+)

Rest as needed

“JT”
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
Scale HSPU to dumbbell press
Scale Ring Dips to box or light band
15 minute time limit

Supplement:3 Minute AMRAP strict Toes to Bar

Uncategorized

Tuesday the 19th of August, 2014

crossfit-305-miami-kettlebell swing

10 1-minute rounds
10 Kettlebell Swings 70/53
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpees

Rest 2 minutes between rounds.
Score is total burpees.
Stagger heats as needed.

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Friday the 22nd of August, 2014

crossfit-305-miami-wod-power clean

Uncategorized

Thursday the 21st of August, 2014

crossfit-305-miami-row-run-sprint-5k

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Monday the 18th of August, 2014

crossfit-305-miami-kyle vincent-regionals 2015 athleteBack Squat 3-3-3-3-3+

Rest as needed

Complete as many rounds as possible in 15 minutes of:
50/35-lb. dumbbell thrusters, 10 reps
50 double-unders

Supplement: Accumulate 5 minutes in elbow plank

 

CrossFit

Friday the 15th of August, 2014

crossfit-a1a-305-miami-miamibeach-jacked and tan'n'pale in NeonHang Power Clean 5-5-5-5-5+

Rest as needed

Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders

 

 

CrossFit

Thursday the 14th of August, 2014

CrossFit- A1A-305-Miami-MiamiBeach-RopeClimb-Paulina7 minute EMOM, Power Snatch 2 reps

Rest as needed

“Tiger Blood”
Three rounds for time of:
10 Clean and Jerks, 135/95
400m Run

Supplement: Turkish Get Up, 10 per side heavy

 

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Wednesday the 13th of August, 2014

Displaying photo.JPGPress 5-5-5-5-5+
50 Perfect Push Ups

Rest as needed

“Red”
5 Rounds for time of:

20 Overhead walking Lunge steps 45/25
10 Burpees, Jump on Plate

Supplement: 100 Russian Twists 45/25