7.25.14

Warm Up:
Jog or Row 1 mile
200 single unders

Rest

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'

Supplement:

50 Side Hip Raises per side

(side plank, drop hip, raise back to side plank)

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

7.24.14

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. 

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. 

      

      

    

7.22.14

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. 

7.21.14

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. 

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. 

Thursday the 17th of July 2014 Crossfit A1A

For Time: 
Run 1200 meters
64 Dumbell Push Press 45/30
46 Knees to Elbow

Rest until the clock reaches 20:00 and then

5 rounds on a 2 minute clock
200m run

Run at 20:00-22:00-24:00-26:00-28:00

Paleo Potluck this Saturday at 12:00PM at Crossfit A1A! Bring a dish to pass, swap recipes and have a good time!

Wednesday the 16th of July Crossfit A1A

"Tabata Magic"

Tabata single unders
Tabata push-ups
Rest 1 minute
Tabata single unders
Tabata pull ups
Rest 1 minute
Tabata single unders
Tabata burpees

Each Tabata interval is 8 rounds of 20 seconds of work followed by 10 seconds of rest. Each exercise should be performed consecutively for all 8 rounds before moving on. Each exercise should last 4 minutes.

2 minute Sit up test:
Perform as many sit ups as possible with a partner holding your feet. Record your score.

Tuesday July 15th Crossfit A1A

Warm up: Coaches choice

"Filthy Fourty"
40 Sumo dead lift high pulls 53/35
40 Jumping Jacks 
40 Air Squats 
40 Kettlebell swings 
40 Jumping jacks
40 Air Squats
40 Kettlebell Swing 
40 Jumping Jacks
40 Air Squats
40 Sumo Deadlift High Pull
40 Jumping Jacks 
40 Air Squats
400m Run
40 Burpees

Core:
4 rounds
25 Flutter kicks 
25 Hollow rocks 
25 Crunches

Friday November 1, 2013

50 Wall Balls (20/12)
Rest to 4 Minutes
500m Row
Rest to 8 Minutes
50 Wall Balls
Rest to 12 Minutes
500m Run
Rest to 16 Minutes
50 Wall Balls

Thursday October 31, 2013

3 Rounds
800m run
15 box jumps (24/20)
20 kettle bell swings (53/35)
25 sit ups

Wednesday Oct. 30, 2013

5 x 5 Chin Ups

Rest

2 rounds every 4 minutes x 6 Rounds

6 Push Ups

9 Burpees
12 Pull Ups

Tuesday Oct. 29, 2013

6 Rounds
Run 400m 
30 Air Squats unbroken
Rest to 5 Minutes

Monday Oct. 28, 2013

10-9-8-7-6-5-4-3-2-1
One Arm DB Snatch per arm
Front Squats

Rest

5 x 5
Ab Rollouts
Dragon Flags

Friday October 25, 2013

With a Partner each perform 
10 Rounds For Time:
10 Kettlebell Swings (70/53)
10 Box Jumps (24/20)
One Partner performs a round and the other partner performs MAX BURPEES 
then switch until both partners finish ten rounds each.

Thursday Oct.24, 2013

12 Minutes AMRAP:
400m Run
15 Push Ups

2 Minutes Rest

10 Minutes AMRAP:
Row 30 seconds hard: 30 Seconds easy

2 Minutes Rest

8 Minute AMRAP:
7 Butterfly Sit Ups
10 Plank Knees to Elbow
14 Russian Twists

2 Minutes Rest

6 Minute AMRAP:
5 Burpees 
20 Squats

Wednesday Oct. 23, 2013

20 Minute AMRAP:

15 Jumping Lunges
10 V Ups
5 Pull Ups
400m Run

Tuesday October 22, 2013

Strict Press
Bicep Curls
5 x 5

Perform 5 reps of each movement then rest 60 seconds, repeat for 5 sets

Rest

5 Rounds: 2 Minutes Rest
1 Round every 3 minutes:
10 Burpees
20 Wall Balls
Max Weighted Sit Ups to remainder of time (use medicine ball)

Monday Oct. 21, 2013

Warm Up:
Two Rounds:
30 Second Samson Stretch per side
20 Jumping Jacks
10 Leg Raises
30 Sit Ups
20 Wide Leg Mountain Climbers
10 Trunk Rotations
30 Second Plank Hold


WOD:
4 Rounds for Time:
200m Row
20 Push Ups
200m Run
20 Box Jumps (20/24)

Friday October 18, 2013

1 Round every 7 minutes x 5
10 Burpees
400m Run
10 Burpees