Thursday, July 24, 2014

7.25.14

This week of programming is brought to you by the newest member of the 305/A1A team:

Coach Chad Knopp

Be sure to say hi to Chad when you see him and leave your thoughts in the comments! 

3 Rounds for time of:
50 Plank Knee to Elbows
400 Meter plate carry 45/25
30 weighted sit ups 45/25
20 Overhead Plate Lunges 45/25
1 Rope Climb, 18'

Paleo Potluck is tomorrow at 11am at at 305. Come out! The grill will be ready. 

Wednesday, July 23, 2014

7.24.14

This week of programming is brought to you by the newest member of the 305/A1A team:

Coach Chad Knopp

Be sure to say hi to Chad when you see him and leave your thoughts in the comments! 


Three rounds on a 10 minute clock
Row 500 Meters
Run 400 Meters
25 Burpees

AS FAST AS POSSIBLE!


Abs
Tabata Russian Twists 20/14
Rest 1 minute
Max effort unbroken Bicycle crunches (Try for 200!)


Paleo Potluck today at 11am at CrossFit 305 this Saturday! 
Bring a dish to pass. We'll also fire up the grill. 

Tuesday, July 22, 2014

7.23.14

This week of programming is brought to you by the newest member of the 305/A1A team:

Coach Chad Knopp

Be sure to say hi to Chad when you see him and leave your thoughts in the comments! 

Strength Super Set!
3 rounds
Dumbbell Press, 10 reps
Rest 60 seconds
Max reps push ups
Rest 60 seconds


Partner WOD!
10 min AMRAP, alternating
Wall Sits
Squat Thrust with Max Jump
*switch when the person doing wall sits can no longer hold

Rest 2 minutes

10 min AMRAP, alternating
Push Up Plank
Power Wall Balls (No squat)
*switch when the person doing plank can no longer hold

Rest 2 minutes

10 min AMRAP, alternating
Bar Hang
Kettlebell Swing
*switch when the person doing hold can no longer hold


Paleo Potluck 11am at CrossFit 305 this Saturday! 
Bring a dish to pass. We'll also fire up the grill. 
      
      
    

Monday, July 21, 2014

7.22.14

This week of programming is brought to you by the newest member of the 305/A1A team:

Coach Chad Knopp

Be sure to say hi to Chad when you see him and leave your thoughts in the comments! 

BRING YOUR JUMP ROPE TODAY!

Max Reps strict Pull Ups
5 Sets on a 2 minute clock
Rest



200 single unders 
50 air squats
150 single unders 
40 air squats
100 single unders 
30 air squats
50 single unders  
20 air squats
25 single unders 
10 air squats
Rx+ Half Reps Double Unders

Abs
Tabata V Ups
Rest 1 Minute
Hold elbow plank for 5 minutes, as few drops as possible


Paleo Potluck 11am at CrossFit 305 this Saturday! 
Bring a dish to pass. We'll also fire up the grill. 

Sunday, July 20, 2014

7.21.14

This week of programming is brought to you by the newest member of the 305/A1A team:

Coach Chad Knopp

Be sure to say hi to Chad when you see him and leave your thoughts in the comments! 


Goblet Squat 20-20-20
As heavy as possible, rest 90 seconds between sets


Rest 

20 Minute AMRAP

10 burpees
200m run
10 box jumps or step ups 20/24"
200m run

Abs

3 rounds
20 sit ups
20 flutters
20 russian twists

Paleo Potluck 11am at CrossFit 305 this Saturday!
Bring a dish to pass. We'll also fire up the grill. 

Thursday, July 17, 2014

Friday the 18th of July Crossfit A1A

7 Rounds of:
Doormouse Intervals
60 seconds of work 30 seconds of rest

Mountain Climbers
Jumping Jacks
Push-Ups
Butterfly Sit-Ups
Burpees


Paleo Pot-luck is postponed until July 26th! 

Saturday 10:00AM-7:00PM
Come out to Wod-Locker and support Raiko and Gilberto's new one stop WOD shop!
2174 NE 123 st. North Miami, Fl. 33181. 


Friday July 18, 2014

Warm-up
General joint warm-up and movement prep


Conditioning
25 Pull-ups
25 Box jumps 
50 Kettle-bell swings 

50 Burpees
100 Meter Lunge



rest till 15 minutes

10 minute AMRAP
1 Rope climb (Rx+ Legless) 
200 meter run

rest

Core
3 rounds
60 second Hollow body hold
60 seconds rest
60 second Superman hold
60 seconds rest

3 rounds
60 seconds Side body elbow plank-left
60 seconds rest
60 seconds Side body elbow plank-right
60 seconds rest