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
Friday, April 29, 2011
Thursday, April 28, 2011
Wednesday, April 27, 2011
Tuesday, April 26, 2011
Sunday, April 24, 2011
Friday, April 22, 2011
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
30 seconds work, 30 seconds rest
6 rounds of
Squats
Situps
Pushups
Jumping jacks
Burpees
Score is total reps
Thursday, April 21, 2011
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
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, April 20, 2011
Wednesday the 20th of April, 2011
Run 400
30 squats
30 pushups
Run 400
30 lunges
30 situps
Run 400
30 squats
30 burpees
30 squats
30 pushups
Run 400
30 lunges
30 situps
Run 400
30 squats
30 burpees
Tuesday, April 19, 2011
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!!!!
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, April 18, 2011
Monday the 18th of April, 2011
Buy in:
60 paralette burpees
60 squats
Then:
20 dips
20 pullups
Partition dips and pullups as necessary
60 paralette burpees
60 squats
Then:
20 dips
20 pullups
Partition dips and pullups as necessary
Friday, April 15, 2011
Wednesday, April 13, 2011
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
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, April 12, 2011
Monday, April 11, 2011
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
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, April 8, 2011
Thursday, April 7, 2011
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
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, April 6, 2011
Tuesday, April 5, 2011
Monday, April 4, 2011
Friday, April 1, 2011
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
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
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