Friday the 30th of December, 2011

3 rounds for QUALITY of

Accumulate 1 minute of total hold time of

Plank
L-sit
Frog stand
Squat hold

rest

tabata burpees

Thursday the 29th of December, 2011

3 rounds of

500m plate or sandbag run
500m run

rest and recover

50 weighted anchored situps
50 russian twists using same dumbbell

Wednesday the 28th of December, 2011

10 minutes HSPU practice (negatives, low reps, kick ups)

5 rounds of

10 single arm db snatches per arm
10 single arm dumbell thrusters per arm
10 goblet squats

Tuesday The 27th Of December, 2011

20 push ups
30 situps
40 squats
50 burpees
500m run

rest and recover

5 sets of

half max reps strict pullups (10 negatives if you cant do a strict pullup)

Monday the 26th of December, 2011

Four rounds for time of
400m run
25 burpees

Friday the 23rd of December, 2011

4 rounds
1000 meter run
50 sit-ups
20 DB thrusters (35/20)

rest as needed

Partition as needed
50 hollow rocks
50 superman rocks

Thursday the 22nd of December, 2011

AM classes start at 9:30am at A1A and 305
PM classes start at 6:00pm at 305 and 7:00pm at A1A


"Clockwerk"
First 20 minutes of class (ie. 9:30-9:50am or 6:00-6:20pm)
Run 1000 meters
then with remaining time left in 20 minutes perform AMRAP
10 Squat thrusts
15 Air squats


Hint: 
Only run 1000 meters at the start of 20 minutes!
If you show up late you will score less rounds/reps.
If you didn't check blog posting you wont know whats going on and will score less rounds/reps. Watch video for exercise demo. 


rest as needed

3 rounds for time
20 Box jumps
10 Burpee box-jumps (24/20")

Wednesday the 21st of December, 2011

"Inside"
5 rounds for quality performed as superset
10 KB Deadlifts (70/53)
5 Slow push-ups or apropriate scale (ie. fewer push-ups or negatives)

rest as needed

"Out"
100 KB swings (53/35)
100 meter run after each broken set of kettlebell swings

Tuesday the 20th of December, 2011

5K run

rest as needed

Tabata sit-ups

Monday the 19th of December, 2011

1 Mile TT

rest as needed

Team AMRAP
5 minutes DB GTO (35/20)
5 minutes Box jumps
5 minutes Goblet squats (35/20)
5 minutes Burpees
1 person working at a time
No rest between AMRAPS
1 dumbbell for each partner
Total reps is score


rest as needed


Pull-up negatives 1 rep every minute for 10 minutes-go slow, very slow!!!

Friday the 16th of December, 2011

5 sets of 5 pull ups

Rest 45 seconds between sets

5 sets of 10 push ups

Rest 45 seconds between sets

5 sets of 15 goblet squats 70/53

Rest 45 seconds between sets

Coach keeps clock and rep count. Form is paramount. Do not rush movements.

Rest as needed

Row 1,000 meters for time

Thursday the 15th of December, 2011

Using a pair of Dumbbells, 5 sets for quality

Dumbbell Lateral Raise, 8 reps

Dumbbell Hammer Curl, 8 reps

Dumbbell Thruster, 8 reps

Dumbbell Press, 8 reps

Dumbbell Swing, 8 reps

Rest 1 Minute

Perform exercises as a complex, no rest between exercises

Rest as needed

200 1 count Mountain climbers

200 chinnies (knees touch elbows, legs straight)

Coach keeps rep count and sets pace

Wednesday the 14th of December 2011

4 Rounds for time of:

Run 400 meters

50 walking lunges

22 minute time limit

Rest as needed

4 rounds not for time:

20 Sit ups

20 Russian twists

20 Plank Knee to Elbow

Tuesday the 13th of December, 2011

5 rounds for time of:
1 minute wall sit
1 minute chin over bar hold
1 minute plank
Rest 1 minute

Rest as needed

In teams of 2-3, complete a 2,000 meter row, switching every 200 meters

Monday the 12th of December, 2011

8 minute AMRAP
5 pull ups
10 lateral jumps
15 lunges steps

rest 4 minutes

8 minute AMRAP
5 burpees
10 push ups
15 squats

rest 2 minutes

2 minute AMRAP
Burpees

Friday the 9th of December, 2011

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Thursday the 8th of December, 2011

Trainer's Choice

Wednesday the 7th of December, 2011

"Magic 50"

Magic 50
5 db snatches per arm
5 db swings per arm
10 burpees
1 minute rest

5 rounds for time.  Go heavy and fast on this one. 

Then an optional finisher of trainer's choice

Tuesday the 6th of December, 2011

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Monday the 5th of December, 2011

"Jimmy Dean"

400m run

40 db thrusters (45/30)

40 box jumps (24/20)

40 walking lunges

40 squats

400m run

Friday the 2nd of December, 2011

5k run

10 minute rest

6x100m sprints

Thursday the 1st of December, 2011

2 rounds of

5 minute AMRAP
10 kb swings (70/53)
5 burpees

2 minute rest between rounds

Then

3 rds FOR QUALITY NOT TIME

10 GHD situps or standing rollouts
15 v-ups
10 russsian twists (20/14)
12 supermans
40 chinnies

Wednesday the 30th of November, 2011

"Blue Magic"

7 rounds of

3 minute rounds, 1 minute rest between rounds

AMRAP

3 burpees

5 pullups

7 squats

Tuesday the 29th of November, 2011

The Dumbbell Bear

Every minute on the minute for 20 minutes perform the following:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters

Loading should equal 45% of bodyweight.

Monday the 28th of November, 2011

"Welcome back Kotter"
25 pullups
25 pushups
50 burpees
50 walking lunges
75 situps
75 squats
500m run

Wednesday the 23rd of November, 2011

12 rounds of

2 minute rounds
7 burpee buy in
Max reps wall balls (20/14)

1 minute rest between rounds

Tuesday the 22nd of November, 2011

5 rounds of
400m run
15 pullups

Monday the 21st of November, 2011

"Yardie"

50 squats
50 situps
50 lateral jumps
50 situps
50 walking lunges
50 situps
50 Russian kb swings 70/53
50 situps
50 burpees

Friday the 18th of November 2011

Doormouse Intervals
1min on 30sec off

5 rounds
Squats
Push press 45/30
Box jumps 24/20
DB swings 45/30
Burpees

Thursday the 17th of November, 2011

Trainers choice

Wednesday the 16th of November, 2011

"Real Swag"

15 minutes AMRAP

15 kb swings (70/53)

10 paralette jumps

5 burpees

Tuesday the 15th of November, 2011

Cindy

Complete as many rounds as possible in 20 minutes

5 pullups
10 pushups
15 squats

Monday the 14th of November, 2011

Team workout

5 rounds

Class runs 500m for every second that the slowest runner is over 1:56 the entire class will perform a burpee.

Second run will start after last person finishes burpees and time cap will be the slowest time from first round.  Each round will reset timer cap to slowest run. 

Rest one minute between rounds

Friday the 11th of November, 2011

Doormouse Intervals

1 min on, 30 s off

5 rounds - score is total reps

Single arm DB swings (45/30)
Box Jumps (20)
Man makers (45/30)
Goblet Squats (45/30)
Burpees

Thursday the 10th of November, 2011

4 rounds not for time

If you cannot keep a continuous hold then take breaks as needed till your time accumulates to the total prescribed hold time


1 minute plank hold
30 second L-sit hold on paralettes
1 minute squat hold
30 second side plank both sides
1 minute v-hold
1 minute handstand hold against wall

Wednesday the 9th of November, 2011

"Science"

200 Squats
300 ab mat situps
200 squats

Tuesday the 8th of November, 2011

10k Run

Monday the 7th of November, 2011

"Juicy"

40 man makers (45/30)
100m run
30 man makers
200m run
20 man makers
400m run
10 man makers
800m run

Friday the 4th of November, 2011

Doormouse Intervals

5 Rounds

1 min work:30 sec rest

Chest slap push ups
Russian twists (20/40)
Squat jumps
Lunges
Lateral jumpo burpees

Thursday the 3rd of November, 2011

1600m run max effort
Rest to balance of 15 minutes
2 efforts

100m sprints every two minutes
4 efforts

Wednesday the 2nd of November, 2011

3 minute AMRAP , 3 rounds
Rest 1 minute after each round
7 Burpees on the minute & to start each round
Max 10′ Wall Ball shots, 20 pound ball
Score is total wall ball shots from all rounds

Rest and recover

3 rounds not for time
5 standing wheel roll outs
15 v-ups
12 russian twists (20/14)
12 back extensions
40 chinnies

Tuesday the 1st of November, 2011

300 anchored situps
200 squats
100 pushups

Reps may not be partitioned

Monday the 31st of October, 2011

4 rounds of

400m run
50 squats

Friday the 28th of October, 2011

Doormouse Intervals
1 minute work:30 seconds rest

Jumping jacks
Squats
Db thrusters
V-ups
Burpees

6 rounds

Thursday the 27th of October, 2011

50 burpees
Run 100m
40 burpees
Run 200m
30 Burpees
Run 400m
20 Burpees
Run 800m
10 burpees

Wednesday the 26th of October, 2011

2 rounds for time
500m sandbag run (60/40)
500m run
500m row

Tuesday the 25th of October, 2011

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Monday the 24th of October, 2011

8 rounds of

200m run
20 Russian kb swings

Friday the 21st of October, 2011

2k run time trial

100m sprint x10

Thursday the 20th of October, 2011

“Slim Biscayne”
5 rounds for time of:
Sprint 200 meters
100 foot overhead walking lunge 45/25
10 abmat sit ups
10 burpees
10 abmat situps
10 toes to bar
10 burpees

Wednesday the 19th of October, 2011

7 minutes AMRAP
5 burpees
7 squats

3 minutes rest

7 minutes AMRAP
5 squats
7 box jumps (20/24)

Tuesday the 18th of October, 2011

10 minutes each of

L-sit practice
Handstand practice
Turkish get up practice

Then

Tabata
Pull ups
Push ups
Squats
Sit ups

Monday the 17th of October, 2011

15 rounds
100m run
10 burpees

Friday the 14th of October, 2011

5 rounds of

1 minute on
30 seconds rest

Tuck jumps
Pike sit ups
Hand clap pushups
Squats
Burpees

Score is total reps

Thursday the 13th of October, 2011

Every 10 minutes

Sprint 800m

Then

4x50m sprints

Wednesday the 12th of October, 2011

10-9-8-7-6-5-4-3-2-1

Pushups
Situps
Burpees
Squats

Tuesday the 11th of October, 2011

21 kb swings (53/35)
21 situps
100' walking lunges
18 kb swings
18 situps
100' walking lunges
15 kb swings
15 situps
100' walking lunges
12 kb swings
12 situps
100' walking lunges
9 kb swings
9 situps
100' walking lunges
6 kb swings
6 situps
100' walking lunges
3 kb swings
3 situps
100' walking lunges

Monday the 10th of October, 2011

200 squats a la squat therapy NFT

Then

Three rounds of

25 burpees
400m run

Friday the 7th of October, 2011

Work up to a heavy strict db press 5x5

Tabata (8 rounds of each)
Pushups
V-ups
Russian twists
Situps
Burpees

Thursday the 6th of October, 2011

With a continuously running clock
Run 1600m
At 16 minutes run 1200m
At 28 minutes run 800m
At 32 minutes run 400m
At 36 minutes run 200m

Each effort should be a 100% RPE (max) effort.

Wednesday the 21st of September, 2011

Turkish get ups

Work up to 7 heavy singles per side. Focus on form and virtuosity, not speed.

then

5 sets of 10 single arm kb/db situps per side

TUESDAY THE 20TH OF SEPTEMBER, 2011

For ten rounds

Every three minutes perform

200m sprint

max russian kb swings (70/53) to 2 minute mark

1 minute rest

Monday the 19th of September, 2011

5 rounds of

400m run
20 burpees
1 minute rest

REST is required each round. Strive to complete the burpees unbroken. No whinging please.

Saturday the 17th of September, 2011

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Friday the 16th of September, 2011

Intervals

60 seconds work/30 seconds rest

7 rounds of

Squats
Russian twists (20/12)
KB swings (53/35)
Burpees
Jumping jacks

Score is total reps

Thursday the 15th of September, 2011

10 minute AMRAP
5 burpees
7 squats

4 minutes rest

10 minutes AMRAP
Max reps pushups

4 minutes rest

10 minutes AMRAP
10 situps
10 russian twists

Wednesday the 14th of September, 2011

Run 800 meters
Four efforts, starting every 10 minutes

4x50m sprints

Tuesday the 13th of September, 2011

8 rounds for time

10 pullups
30 anchored sit ups
10 kb swings (53/35)

Monday the 12th of September, 2011

With a running clock perform

1 mile time trial

at 15 minutes

200 squats for time

at 30 minutes

50 burpees for time

Friday the 9th of September, 2011

Intervals

40 seconds work/20 seconds rest

7 rounds of

Goblet Squats (53/35)
V-ups
Pushups
Burpees
Jumping jacks

Score is total reps

Thursday the 8th of Sepember, 2011

4x400m
4x50m

Wednesday the 7th of September, 2011

5 rounds for time
400m run
15 renegade man makers

loading is 45% of body weight

Tuesday the 6th of September, 2011

10 Rounds for time
100 jump rope turns (doubles or triples encouraged)
10 burpees
10 pushups
10 squats

Monday the 5th of September, 2011

9am Class Only today

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Friday the 2nd of September, 2011

Greek Special

Every three minutes perform
10 squats
10 box jumps
200m run

10 rounds

Thursday the 1st of September, 2011

For Time:

150 DB Swings (75 lbs/55 lbs)
400 M Run

Start your stop watch and your swings. When you can no longer swing (perfect form) make note of the number (reps) and set down the bell and begin your run. Begin your swings again and make note of the consecutive swings. When you reach failure start your second run.

Courtesy of Coach Rut

Wednesday the 31st of August, 2011

20 minutes AMRAP

5 kb swings 72/53
6 pushups
7 squats
8 butterfly situps

Tuesday the 30th of August, 2011

4x500m row with full recovery between efforts

then

Courtesy of Ross Training

5 rounds NFT

5 ab wheel roll outs or 10 slow toe to bar
15 v-ups with feet not touching the ground
10 russian twists (20/12)
12 back extensions or 24 supermans
26 chinnies

Monday the 29th of August, 2011

Every minute on the minute for 15 minutes

10 burpees

Friday the 26th of August, 2011

6 rounds for quality - move as quickly through the circuit as possible with good form.

7 burpees
3 HEAVY DB or KB snatches per arm
7 burpees
3 HEAVY DB or KB swings per arm
7 burpees
15 pushups

1 minute rest

Courtesy of Ross Training

Thursday the 25th of August, 2011

50 squats
500m run
50 box jumps (24/20)
500m run
50 walking lunges
500m run
50 squats

Wednesday the 24th of August, 2011

5 rounds of
50 anchored sit ups
30 good mornings

Rest and recover
250m row max effort
3 attempts

Monday the 22nd of August, 2011

10 rounds of

1 minute AMRAP

3 burpees

5 kb swings (53/35)

1 minute rest between rounds

Nutrition Challenge Day 1

Friday the 19th of August, 2011

5 rounds for time of
400m run
30 squats

Thursday the 18th of August, 2011

"MmmmBop"
5 rounds of
30 Russian kb swings (53/35)
30 burpees
30 situps

Want to step up your fitness game? Want to change your body composition? Get in on this 30 day nutrition challenge!

Wednesday the 17th of August, 2011

“Jackie”

1000 meter row

45 pound Thruster, 50 reps

30 pull-ups

Tuesday the 16th of August, 2011

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

Monday the 15th of August, 2011

Cindy

In 20 minutes complete as many rounds as possible of
5 pullups
10 pushups
15 squats

Friday the 12th of August, 2011

KB deadlifts
20-20-20

3 rounds
21 toe to bar
21 kb swings

Thursday the 11th of August, 2011

6 Rounds for time of
20 wallball shots (20/14)
20 russian twists (20/14)

Wednesday the 10th of Aigust, 2011

15 rounds for time
5 burpees
7 squats

Tuesday the 9th of August, 2011

The Dumbbell Bear

Every minute on the minute for 20 minutes perform the following:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters

Loading should equal 45% of bodyweight.

http://coachrut.blogspot.com/2007/11/dumbbell-bear.html

Monday the 8th of August, 2011

Every six minutes
Run 400m max effort
4 efforts

Then

4x50m sprints every minute on the minute

Friday the 5th of August, 2011

5 rounds for reps

1 minute work/30 seconds rest

Box jumps (24/20)
V-ups
Push ups
KB swings (53/35)
Burpees

Thursday the 4th of August, 2011

“Leg-cetera”

400 meter run

100 meter lunge

400 meter plate run (45/25)

100 meter plate lunge (45/25)

500 meter run

Wednesday the 3rd of August, 2011

100 pushups

Every time you rest or break a set SPRINT 100m

Tuesday the 2nd if August, 2011

Terrible Tuesday
3 rounds for time
30 burpees
21 kb swings
12 pullups

The 1st of August, 2011

For time:

150 Squats

Run 800 meters

150 Squats

Post time to comments.

http://www.crossfit.com/mt-archive2/000139.html

Friday the 29th of July, 2011

8 minute AMRAP

5 burpees
7 squats

4 minute rest

8 minutes AMRAP

5 thrusters
7 box jumps

Thursday the 28th of July, 2011

"Michael"

Three rounds for time
800m run
50 anchored situps
50 back extensions (scale for this is supermans)

Wednesday the 27th of July of 2011

"Helen"

Three rounds for time of
400m Run
21 kb swings (53/35)
12 pullups

Tuesday the 26th of July, 2011

50' walking overhead plate lunge (45/25)
50 situps
500m sand bag run
50' walking overhead plate lunges
50 squats
500m run
50 burpees

http://www.nytimes.com/roomfordebate/2011/07/24/should-you-trust-calorie-counts-on-menus

Paleo Brownie Recipe:

8 oz dates, couple handfuls of raw almonds, 2 tbsp almond butter, ~4tbsp espresso, 2tbsp hershey's cocoa powder, 1 tbsp hershey's dark chocolate cocoa powder ... whirl around in food processor until it's all smashed up. Flatten between 2 sheets of parchment paper, then cut into bars. Dehydrate at 135 degrees for 4-5 hours

Monday the 25th of July, 2011

Tabata Squats, Push-ups,and Pull-ups resting one minute between efforts.

1/2 Tabata Squats, Push-ups, and Pull-ups resting one minute between efforts.

Sunday the 24th of July, 2011

930 am Yoga at the A1A location
11am Beach Workout also at A1A


CrossFit A1A
230 71st Street (Collins)
Miami Beach, FL

Friday the 22nd of July, 2011

Swamp Monster WOD 1

WOD 1
“High Ball”

For time, 21, 15 & 9 reps of:

11′ Wall Ball Shot

4′ Long Jump Burpee

8 minute time limit
RX 20/12

Int, Mas 20/10

Beg 10/6

Thursday the 21st of July, 2011

3 rounds of

1 minute of each hold followed by 30 secs rest
Plank
Squat
L-sit

Then

Team row
4x500m

2 efforts

Wednesday the 20th of July, 2011

4 rounds of

400m run
25 burpees

Tuesday the 19th of July, 2011

10 rounds for time

5 pullups
5 pushups
200m run


We are considering adding more Yoga classes – what times would you like to see?

Monday the 18th of July, 2011

Goblet squats
12-12-12
Work up to as heavy a weight as you can handle for an unbroken set

then

6 rounds for time of

10 box jumps (24/20)
10 db thrusters (use 45% of your bodyweight for your total load)

Friday the 15th of July, 2011

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Thursday the14th of July, 2011

25 burpees

then

2 rounds of

500m Sandbag run
500m Row
500m Run

then

25 burpees

Wednesday the 13th of July, 2011

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Post time to comments.

Tuesday the 12th of July, 2011

Trainer's Choice

Monday the 11th of July, 2011

50 burpees for time

rest and recover

10x50m sprints, every 90 seconds

Friday the 8th of July, 2011

With a partner:

Row 4k

Run 4k

Partition row and run as needed.

Thursday the 7th of July, 2011

10 rounds for time:

25 walking lunges

10 burpees

Finisher:

500 meter C2 Rower time trial

Wednesday the 6th of July, 2011

20 rounds for time
5 push ups
10 squats
15 situps

Tuesday the 5th of July, 2011

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Post time to comments.

For the next two weeks, all 305 members are welcome to come try our new facility CrossFitA1A for free! Please have your key tag or membership number ready to present. If you do not have a key tag or membership number, please e-mail crossfit305@crossfit305.com to obtain one.

Monday the 4th of July, 2011

9am class only today - ALL FAMILY and FRIENDS are welcome!

“Disposable Heroes”
5 rounds for time:
400m run
40m of lunges
25 knees to elbow*
25 Push ups
25 burpee pull ups

* 5 burpees everytime you drop from the bar during knees to elbow

Swamp Monster is Coming!

Friday the 1st of July, 2011

Doormouse intervals

60sec. on/30sec. off for twenty rounds=30 minutes

5th, 10th, 15th, 20th are burpees

other rounds are mixtures of exercises

max effort every round

Thursday the 30th of June, 2011

5 rounds of

Every 5 minutes
Run 400m
With balance of time perform max burpees
Rest 1 minute

Wednesday the 29th of June, 2011

Turkish get ups
10 per side

Three rounds of static tabata
plank
L-sit
squat hold

3 rounds of
10 knee to elbow
15 Situps
10 Russian twists

Tuesday the 28th of June, 2011

Trainer's Choice

Monday the 26th of June, 2011

21 Single arm dumbbell thrusters (switch every rep)
21 Burpees
15 Single arm dumbbell thrusters (switch every rep)
15 Burpees
9 Single arm dumbbell thrusters (switch every rep)
9 Burpees

Friday the 24th of June, 2011

"Burph"

For time:

1 mile Run
100 Burpees
200 Push-ups
300 Squats
1 mile Run

Partition reps as needed

Thursday the 23rd of June, 2011

"PYT"

21 kb swings (53/35)
21 pike (v up) situps
100' overhead plate lunge (45/25)
18 kb swings
18 pike situps
100' overhead plate lunge
15 kb swings
15 pike situps
100' overhead plate lunge
12 kb swings
12 pike situps
100' overhead plate lunge
9 kb swings
9 pike situps
100' overhead plate lunge
6 kb swings
6 pike situps
100' overhead plate lunge
3 kb swings
3 pikes
100' walking plate lunge
25 burpees

If you finish fast do some skill work with the ab wheel

http://www.beastskills.com/tutorials/tutorials/37

Wednesday the 22nd of June, 2011

10 rounds for time
5 DB clean and press per arm
100m Sprint
5 burpees

One of our members asked me about why they weren't losing weight as fast as they would like. They did report feeling more toned with looser clothes. This blog post came across my desk this morning and I thought it really pertained to that discussion.

http://everydaypaleo.com/2011/06/22/attention-scale-addicts-part-2/

Tuesday the 21st of June, 2011

6x400m sprint
6x50m sprint

Monday the 20th of June, 2011

15 rounds for time of

5 pullups
10 pushups
15 squats
20 situps

Friday the 17th of June, 2011

"Fancy"
5 rounds
400 meter run
10 single arm overhead kb squats per side (53/35)

Thursday the 16th of June, 2011

5 rounds max reps

30 seconds of each exercise

Burpees
Jumping jacks
DB push press
Tuck jumps

Rest 3 minutes

5 rounds of
15 pike Situps
15 supermans
30 chinnies
6 side bends per side

Finisher

Max plank

Wednesday the 15th of June, 2011

30 sandbag squat cleans (60/40)
1 mile run
30 burpees

Tuesday the 14th of June, 2011

4x800m
4x50m

Monday the 13th of June, 2011

Magic 50
5 db snatches per arm
5 db swings per arm
10 burpees
1 minute rest

5 rounds for time

Then a finisher

Friday the 10th of June, 2011

50 pullups not for time

Use this opportunity to practice with a band or a smaller band.

Make every pullup perfect. No short cuts.

20 minute time cap.

10 x 100m SPRINTS

every 90 seconds

Thursday the 9th of June, 2011

100 Situps
90 squats
80 push ups
70 supermans
60 burpees
50 pike situps
40 walking lunges
30 Russian twists
20 situps
10 burpees

Wednesday the 8th of June, 2011

5 rounds for time of

400m run
30 kb swings
10 pushups

Tuesday the 6th of June, 2011

Special Beach outing today - 530pm 730pm - bring bathing suits, we will be SUP'ing.

Meetup at

7330 Ocean Terrace Miami Beach Fl 33141
Miami Beach, FL 33141

text 786 200 0225 if you get lost or if you have questions

Monday the 6th of June, 2011

6 rounds for time of

6 pullups
6 burpee box jumps
6 kb swings (53/35)
6 pushups
6 pike sit ups
600m run

Special Beach outing tomorrow - 530pm 730pm - bring bathing suits, we will beSUP'ing.

Meetup at

7330 Ocean Terrace Miami Beach Fl 33141
Miami Beach, FL 33141

Friday the 3rd of June, 2011

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders
Post time to comments.

Happy hour tonight!
News Cafe 7.30pm-?

Thursday the 2nd of June, 2011

21-15-9
Kb swings
Goblet squats

Then

10minute AMRAP
100m row/sprint
20 anchored or 10 GHD situps

Special Beach outing next Tuesday 530pm 730pm - bring bathing suits, we will be SUP'ing.

Meetup at

7330 Ocean Terrace Miami Beach Fl 33141
Miami Beach, FL 33141

Wednesday the 1st of June, 2011

15 rounds for time

7 burpees
100m SPRINT

Tuesday the 31st of May, 2011

5 rounds of

500m row
500m run

Friday the 27th of May, 2011

Fun times

Thursday the 26th of May, 2011

12 minutes AMRAP
7 burpees
10 squats

3 minute rest

8 minutes AMRAP
5 pullups
10 pushups
15 squats

2 minute rest

500m max effort run

Wednesday the 25th of May, 2011

Every ten minutes perform a max effort 800m run

Four efforts

Tuesday the 24th of May, 2011

In 4 minutes perform run and with the remainder of your time perform the following exercise. After the 4 minutes, rest one minute.

400m run then max pushups
1 min rest

400m run then max abmat situps
1 min rest

400m run then max pullups
1min rest

400m run then max burpees

Score each round by time of run and number of reps performed.

Monday the 23rd of May, 2011

"Marta"

3rounds for time

1000meter row
100 meter Lunge (start lunges on black/yellow line outside)
400 meter run (continue from end of lunge around the block)
50 Sit-ups

Friday the 20th of May, 2011

Tabata intervals-20seconds work/ 10 seconds rest

Mountain Climbers
Boxjumps (24/20")
Burpees

rest 2 minutes

Reverse Tabata sprints-run for 10 seconds for distance, rest 20 seconds x 8 rounds

Thursday the 19th of May, 2011

5 rounds of

15 db squat cleans
400m run

Wednesday the 19th of May, 2011

Teams of 2
Row 2K
100 Thrusters
150 Sit-ups
200 Knee push-ups (yes Knee push-ups)
Run 800meters

Break up any way you want.
Must complete 1 exercise prior to mnoving to the next.
Each person must be done with row to start thrusters.
Each person must be done with 800 for clock to stop.

Tuesday the 17th of May, 2011

400m run
25 burpees

4 rounds for time

Monday the 16th of May, 2011

"Helen"

3 rounds for time of

400m run
21 kb swings
12 pullups

Sunday the 15th of May, 2011

9:30 am class only

Yoga with Amy

guests welcome for $10 drop in

Saturday the 14th of May, 2011

"Nicole"

Run 400 meters
Max rep Pull-ups

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

Friday the 13th of May, 2011

"Lucky 13"

13 rounds for time of

13 wall balls
13 squats
13 pushups
13 Hollow rocks

Thursday the 12th of May, 2011

Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Wednesday the 11th of May, 2011

"HammerTime"

21-18-15-12-9-6-3

Ring dips
pike situps
Russian twists (2 touches equal one rep)

Tuesday the 10th of May, 2011

"Jimmy's Revenge"

5 rounds for time

20 squats
20 situps
300m run

Monday the 9th of May, 2011

Barbara

5 rounds - time each round

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Sunday the 8th of May, 2011

9:30 am class only

Yoga with Amy

Saturday the 7th of May, 2011

Saturday Workout to be performed outside entirely

5 rounds

With 4 minutes
Run 400m and with the balance of the time perform max kb (70/54) swings
1 minute rest

Score is total reps

Friday the 6th of May, 2011

"Fried Eggs"

20 Burpees
30 Squats
20 Pushups
10 Pullups
20 Pushups
30 Squats
20 Burpees

Thursday the 5th of May, 2011

Run 800m

then

5/20-10/20-15/20-10/20-5/20 of
*Squat thrusts/Sit ups 

then

Run 800m

*For squat thrust emphasize the jump!

Wednesday the 4th of May, 2011

Trainer's Choice

Tuesday the 3rd of May, 2011

Perform 50 perfect pushups NFT

Then

21-15-9
PVC overhead squats
Burpees

Then

One max effort 400m run

Monday the 2nd of May, 2011

"May Flowers"

5 rounds for time of

1k run
25 DNE's

Friday the 29th of April, 2011

100 perfect squats facing the wall to a medball NFT

30 minutes of:

Intervals
45/45

Squats
Situps
Kb swings
Jumping jacks
Burpees

Score is total reps

Happy hour tonight at the news at 7pm

Thursday the 28th of April, 2011

10 burpees on the minute for ten minutes

Wednesday the 27th of April, 2011

4 rounds for time

50 squats
400m run

finisher

30 burpees for time

Tuesday the 26th of April, 2011

Trainer's Choice

Monday the 25th of April, 2011

"Cindy"

20 minutes AMRAP
5 pullups
10 pushups
15 squats

Friday the 22nd of April, 2011

Intervals

30 seconds work, 30 seconds rest

6 rounds of

Squats
Situps
Pushups
Jumping jacks
Burpees

Score is total reps

Thursday the 21st of April, 2011

With a running clock,

Run 1600m

when the clock reads 16 minutes,

Run 1200m

When the clock reads 28 minutes,

Run 800m

When the clock reads 36 minutes,

Run 400m

Each effort should be a max effort

Wednesday the 20th of April, 2011

Run 400
30 squats
30 pushups
Run 400
30 lunges
30 situps
Run 400
30 squats
30 burpees

Tuesday the 19th of April. 2011

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Post time to comments.

SCALE AS NEEDED!!!!

Monday the 18th of April, 2011

Buy in:
60 paralette burpees
60 squats

Then:
20 dips
20 pullups

Partition dips and pullups as necessary

Friday the 15th of April, 2011

Trainer's Choice

Thursday the 14th of April, 2011

"Chippy"

500m Run

30 walking lunges

30 pushups

30 squats

30 situps

30 wall balls

30 burpees

500m run

Wednesday the 13th of April, 2011

Goat training
Plank hold on the minute-Drop to sticking point of the push-up and hold between 3-10 seconds for 20 rounds. Each set is performed at the beginning of each mnute.
If you cant hold in standard plank then use knee bend.

WOD
"Saturday night fever"
21-15-9
Dumbell push press
300 meter trail run

Tuesday the 12th of April, 2011

'Legz'

4 rounds for time

100' walking lunges

400m sandbag run

400m run

Monday the 11th of April, 2011

'Fight Gone Awry'

3 rounds for reps

1 minute each max reps

Wall Ball (20/14)
Kb swings (53/35)
20" box hops
DB push press (40/20)
Row for calories
Rest

Friday the 8th of April 2011

5 rounds for time of

500m Run

500m Row

Thursday the 7th of April, 2011

5 minutes max reps
Renegade man makers 35/20

3 minutes rest

5 minutes max reps
Burpees

3 minutes rest

5 minutes AMRAP
10 abmat sit ups
5 pike sit ups

3 minutes rest
400m run max effort

Wednesday the 6th of April, 2011

Pete's Special Treat

Tuesday the 5th of April, 2011

"Nicole"

20 minutes AMRAP
400m run
max pullups

Monday the 4th of April, 2011

5 rounds for time of
200m run
15 full squat box jumps
15 pushups

Friday the 1st of April, 2011

“FG3″
3 rounds of 3 minutes/exercise
Wall ball (20/14)
Kettle bell swing (70/53)
Box Jump (24/20″)
rest 1 minute

Score is total reps

Skills workshop this Saturday at 10am – sign up here:http://tinyurl.com/crossfit-305-miami

Thursday the 31st of March, 2011

Trainer's delight

Wednesday the 30th of March, 2011

Run 1 mile
200 anchored chest to thigh sit ups
200 squats
Run 1 mile

30 minute time limit, scale as needed.

Partition sit ups and squats as needed

Tuesday the 29th of March, 2011

21-15-9
chest to bar pullups
wall balls
box jumps

Monday the 28th of March, 2011

Magic 50

5 rounds

10 single arm db snatches
10 single arm db swings
10 burpees

Go heavy on this one.

Friday the 24th of March, 2011

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds and fractions of rounds completed to comments.

Social Gathering at the News Tonight @ 7pm - food, fun and fellowship.

Thursday the 24th of March, 2011

Push up practice
Work up to 100 perfect pushups or work negatives

8 minutes AMRAP
5 burpees
7 squats

3 minutes rest

Alternating double Tabata
Situps
Squats

2 minutes rest

3 attempts at max plank hold

Wednesday the 23rd of March, 2011

"Intervally Yours"
complete the following exercises with a 30:30 second work:rest ratio

Burpees
squats
jumping jacks
pushups
squat hold
Burpees
seated elevated leg hold
plank hold
jump squats
kb swings
Burpees
situps
squat hold
tuck jumps
jumping jacks
Burpees
Situps
pushups
squats
burpees

Score is total reps (-10 reps for every break in a static hold)

Tuesday the 22nd of March, 2011

“Lil' Sexy”
100 double unders
90 squats
80 db push press (25/15)
70 walking lunges
60 sit ups
50 push ups
40 pull ups
30 wall ball shots 20#
20 kettlebell swings, 2 pood
10 burpees

Monday the 21st of March, 2011

4 rounds for time

400m run

50 squats

Friday the 18th of March, 2011

KB Deadlifts (70/53)

5-10-15-20+

10 rounds for time of

5 pushups

10 squats

15 anchored situps

Max plank hold - 2 efforts

Thursday the 17th of March, 2011

10 rounds for time

10 db thrusters

10 box jumps

200m run

Wednesday the 16th of March, 2011

"Pollo"

10 rounds for time

10 wall ball shots
15 situps
8 burpees

Monday the 14th of March, 2011

Goblet Squats (72/53)

20-20-20-20

(perfect form, knees tracking over feet, chest up)

Rest and recover

10 rounds for time

200m run

20 kb swings (53/35)

5 burpees

Tuesday the 8th of March, 2011

7 rounds for time of

10 med ball plyometric push ups
10 wall ball shots
10 russian twists
10 push ups
10 box jumps

Monday the 7th of March, 2011

Complete 100 squats facing a wall with your feet 2 inches from the wall without touching the wall with any part of your body. Not For Time.

4 rounds for time
Run 400m
40 squats
40 walking lunges

Saturday the 5th of March, 2011

No class today.

Friday the 4th of March, 2011

"Part Time Lover"

500m run

30 push ups

30 pullups

30 squats

30 kb deadlifts (70/53)

30 lateral paralette jumps

30 burpees

30 sit ups

30 supermans

500m sandbag run

500m run

Thursday the 3rd of March, 2011

Complete 5 rounds of:

Row 500 meters
35 Sit-ups

http://www.crossfit.com/mt-archive2/000047.html

Yoga class this Sunday at 930am

Wednesday the 2nd of March, 2011

3 rounds for time of

300m run
50 jump rope turns
20 burpee box jumps (24/20)

Tuesday the 1st of March, 2011

Trainer's Choice

Monday the 28th of February, 2011

"Burph"

For time:

1 mile Run

100 Burpees

200 Push-ups

300 Squats

1 mile Run

Friday the 25th of February, 2011

First we sweat, then we party!

Social Hour at the News Lounge at 7pm

http://www.facebook.com/event.php?eid=189700171054346

Thursday the 24th of February, 2011

Turkish Get Up Practice
Work on form, move slowly. If you have done them before work up to some heavy singles.

Max L-sit, then

3 rounds of
40 second plank
40 second wall sit

then max L-sit

Tabata Time!
anchored sit ups
1 minute rest
burpees
1 minute rest
butterfly sit ups
1 minute rest
burpees

Party tomorrow night!

Yoga on Sunday!

Wednesday the 23rd of February, 2011

Perform 50 perfect pushups - no wobble, no worm, not for time.


AMRAP 20 minutes

6 Burpees
8 Lunges
12 Sit ups

Tuesday the 22nd of February, 2011

With a continuously running clock
Run 1600m
At 16 minutes run 1200m
At 28 minutes run 800m
At 32 minutes run 400m
At 36 minutes run 200m

Each effort should be a 100% RPE (max) effort.

Monday the 22 of February, 2011

There will be one class today at 530pm

Eva

Five rounds of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Friday the 18th of February, 2011

KB Deadlift 21-21-21-21-21

For time:

21 KB Swings
21 push ups
Run 400 meters
18 KB Swings
18 push ups
Run 400 meters
15 KB Swings
15 push ups
Run 400 meters
12 KB Swings
12 push ups
Run 400 meters

Thursday the 17th of February, 2011

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

If you cannot do double unders, substitute paralette jumps

Wednesday the 16th of February, 2011

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Monday the 15th of February, 2011

"Jakes"

7 rounds for time

5 pullups
10 box jumps
15 burpees
200m run

Monday the 14th of February, 2011

100 squats with toes 1 inch from the wall, arms over head, to a medicine ball, without touching the wall NFT

rest and recover

"V-Day"
4 rounds for time

20 squats
10 V-Ups
20 squats
400m run

Friday the 10th of February, 2011

KB Deadlifts 70/53
9-15-21

3 rounds NFT
10 situps
10 supermans

Tabata Push ups
Rest 2 minutes
Tabata Burpees
Rest 2 minutes
400 meter sprint
Note total reps and time

Thursday the 10th of December, 2011

400m farmer's walk 70/53
3 burpee penalty for every dropped weight to be performed at the end of the walk.

rest and recover

10 rounds
10 pushups
15 squats to a medicine ball

Wednesday the 9th of February, 2011

Trainer's D-lite

Tuesday the 8th of February, 2011

5 rounds for time
200m run
20 burpees
20 db swings (40/20)

Monday the 7th of February, 2011

Ten rounds for time of
5 heavy db thrusters
10 pullups
100m run
1 minute rest

Friday the 4th of February, 2011

Row 2000m
50 burpees
Run 1200m

Thursday the 3rd of February, 2011

4 Rounds

5 Handstand Push Ups
10 Box Jumps
15 Squats
20 Sit Ups

What are Pike Push ups?

Wednesday the 2nd of February, 2011

Pushup Practice
Squat Practice

Maintain core stability throughout both exercises.

Read this article on the squat. If you have not subscribed to the CrossFit Journal, check it out. It is only $25 a year and is a vast and excellent resource.

WOD

10 rounds
10 Burpees as fast as possible
Sprint 100 meters

Tuesday the 1st of February, 2011

Happy February - Surprise!

Watch this video for inspiration.

Please take a moment to follow us on Groupon.

Monday the 31st of January, 2011

7 mins AMRAP
5 burpees
7 squats

3 mins rest

5 mins AMRAP
5 pushups
7 box jumps 20"

2 mins rest

400m run max effort

Friday the 28th of January, 2011

"Cindy"
In 20 minutes complete as many rounds as possible of
5 pullups
10 pushups
15 squats

Finisher
4 200m springs
Each sprint starts every 2 minutes

Thursday the 27th of January, 2011

Perform three sets of pushups
15-15-max reps

With a running clock every minute on the minute, perform 10 burpees
Rest the balance of the minute. Run the clock for 15 minutes.

Wednesday the 26th of January, 2011

Perform perfect pushups
20 15 10 5 one set of max reps
Rest 90 seconds between sets

"Michael"

Three rounds for time
800m run
50 anchored situps
50 back extensions or supermans

Tuesday the 25th of January, 2011

25 burpees
400m run

4 rounds for time

I Don't WOD on Shabbos - A CrossFit Competition

Monday the 24th of January, 2011

"Leadbelly"
5 rounds for time
30 squats
25 walking lunges
20 db thrusters
15 box jumps
10 burpees

Friday the 21st of January, 2011

5k Row or Run

Thursday the 20th of January, 2011

15 minutes AMRAP
250m row
15 pushups

5 minutes rest

Tabata situps

Wednesday the 19th of January, 2011

Skills practice
Pull up technique

"Helen"

3 rounds for time

400m run
21 kb swings (1.5/1.0)
12 pull ups

Rest and recover
5 sets of 10 GHD sit ups
Not for time

Tuesday the 18th of January, 2011

The Benchmark Girls
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time

Complete all reps of each exercise before moving to the next.

Monday the 17th of January, 2011

20 butterfly sit ups
200m Sprint

10 rounds

Post times to comments

Friday the 14th of January, 2011

"Queso"
100 walking lunges
90 squats
80 Db thrusters
70 sit ups
60 burpees
50 box jumps
40 pushups
30 single armed Db swings (15 per ARM)
20 Db push orews
10 pullups
1000m run

Thursday the 13th of January, 2011

Fun with intervals
30/30 work/rest ratio
Score is total reps

Squats
Situps
Parallette lateral jumps
Jumping jacks
Burpees

4 rounds

5 minute rest

800m run max effort
Upon finishing run immediately complete max squats to balance of five minutes
score is run time in seconds minus reps - low score wins

Wednesday the 12th of January, 2011

Perform 100 excellent push ups with no flopping.

Rest as needed

Four max efforts, 400 meter sprint, starting every 5 minutes

Tuesday the 11th of January, 2011

15 minute AMRAP

5 pushups
10 squats
7 burpees

4 minute rest

8 minutes of
30/30 work/rest
20" box jumps

3 minutes rest

400m max effort

Monday the 10th of January, 2011

"Apple Butter"
21 knees to elbows
21 thrusters (45/20)
21 kb swings (1.5/1.0)
21 squats
400m run

5 rounds for time

Post times and thoughts to comments.

Friday the 7th of January, 2011

10 minutes of Turkish Get Up Practice

10 minutes of Handstand Practice

Max Plank Hold
Max L-Sit
Max Squat Bottom Hold
Max Wall Sit

Work through this sequence twice

"Magic 50"
5 db swings per arm
5 db snatches per arm
10 burpees

5 rounds

Go at least 5 lbs heavier than last time.

Thursday the 6th if January, 2011

"Kelly"

Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

5 rounds for time

Wednesday the 5th of January, 2011

"Filthy Fifty'

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders
Post time to comments.

Tuesday the 4th of January, 2011

10 rounds for time

10 burpees
15 situps

Finisher
100m Sprint
3 efforts starting every two minutes

Monday the 3rd of January, 2011

3000m row

rest and recover

tabata squat bottom to bottom
1 mile run