8 minute AMRAP
5 burpees
7 squats
4 minute rest
8 minutes AMRAP
5 thrusters
7 box jumps
Friday, July 29, 2011
Thursday, July 28, 2011
Thursday the 28th of July, 2011
"Michael"
Three rounds for time
800m run
50 anchored situps
50 back extensions (scale for this is supermans)
Three rounds for time
800m run
50 anchored situps
50 back extensions (scale for this is supermans)
Tuesday, July 26, 2011
Wednesday the 27th of July of 2011
"Helen"
Three rounds for time of
400m Run
21 kb swings (53/35)
12 pullups
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
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
50 situps
500m sand bag run
50' walking overhead plate lunges
50 squats
500m run
50 burpees
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
Sunday, July 24, 2011
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.
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
11am Beach Workout also at A1A
CrossFit A1A
230 71st Street (Collins)
Miami Beach, FL
Friday, July 22, 2011
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
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, July 21, 2011
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
1 minute of each hold followed by 30 secs rest
Plank
Squat
L-sit
Then
Team row
4x500m
2 efforts
Tuesday, July 19, 2011
Monday, July 18, 2011
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?
5 pullups
5 pushups
200m run
We are considering adding more Yoga classes – what times would you like to see?
Sunday, July 17, 2011
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)
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)
Thursday, July 14, 2011
Friday the 15th of July, 2011
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
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
then
2 rounds of
500m Sandbag run
500m Row
500m Run
then
25 burpees
Wednesday, July 13, 2011
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.
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, July 12, 2011
Sunday, July 10, 2011
Thursday, July 7, 2011
Thursday the 7th of July, 2011
10 rounds for time:
25 walking lunges
10 burpees
Finisher:
500 meter C2 Rower time trial
Tuesday, July 5, 2011
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.
Sunday, July 3, 2011
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
Friday, July 1, 2011
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
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
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