“SQUAT SHORTZ”
Get your run legs and your squat shortz out people!
WOD
400mtr run
50 air squats
4 rounds for time
Post time to comments
Notes, tools, articles and ephemera:
Three rounds for points:
185/135 bench press max reps one minute
rest 30 seconds
Row max calories one minute
rest 30 seconds
Knees to elbows max reps one minute
rest 30 seconds
Double Unders max reps one minute
rest 30 seconds
Notes, tools, articles and ephemera:
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Post time to comments.
Notes, tools, articles and ephemera:
“Diane”
21-15-9
Deadlift 225 lbs.
Handstand Push-ups (HSPUs)
post times to comments
Notes, tools, articles and ephemera:
We will be meeting at the beach at 73rd Street at 6pm. There is public parking at the lot between 72nd and 73rd on Collins or on 73rd east of Collins. Bring water, sunscreen, a towel and clothes you don’t mind getting wet (a swimsuit).
Notes, tools, articles and ephemera:
30 butterfly abmat sit ups, 10# plate
50 supermans
5 rounds for time.
Skill of the week: Muscle Up
Notes, tools, articles and ephemera:
Rest Day
Much love and respect to everyone who attended CrossFit Threshold’s 1 Year Anniversary party yesterday. CrossFit 305 made a great showing and Dan and Pete had the best times on the day overall. All who competed did great.
Check out this slide show of the workout:
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Meet at CrossFit 305 at 2pm to carpool to CrossFit Threshold for their one year anniversary. HERE is a link to their site if you wish to travel on your own. There will be no 1pm class today.
Notes, tools, articles and ephemera:
For those of us that will be competing on Saturday, we will work on the skills for this WOD. For those that are not going Saturday, you will be DOING this WOD.
“CF Threshold 1 yr. Anniversary Chipper”
Row 500 meters
25 Overhead Squats (Women-65 lbs Men-95 lbs)
25 Burpee Box Jumps (20″ box)
25 Double Unders
10 Inbred Cousins (Women-12 lbs Men-20 lbs)
400 meter run with Med Ball
Notes, tools, articles and ephemera:
Attention to form.
“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Notes, tools, articles and ephemera:
Power Cleans
1-1-1-1-1-1-1
Muscle Up Practice
5xhalf of your max reps.
If you do not have a muscle up, work floor muscle ups on low rings.
Notes, tools, articles and ephemera:
We will be meeting at the beach at 73rd Street at 6pm. There is public parking at the lot between 72nd and 73rd on Collins or on 73rd east of Collins. Bring water, sunscreen, a towel and clothes you don’t mind getting wet (a swimsuit).
Notes, tools, articles and ephemera:
There will be no 6 or 7 am class, however there will be a 9 am class and evening classes will remain the same.
3 rounds for time of:
Thrusters 45# x50
Knees to Elbows x30
Double Unders x100
Notes, tools, articles and ephemera:
Thanks to CF Threshold for coming out in force and representing well. We will see you next Saturday.
Advanced WOD:
Alex 16:17 Rx
Zach 16:41 Rx
Chris 18:17 Rx
Adriana 12:28 (blue/95#)
Garfield DNF
Karina2-17:08 (blue/knee push up/105#)
Maria-18:42 (105#)
Albert-14:50 (155#/chin over bar)
Andrew-18:12 (135#/chin over bar)
Brian-19:58 Rx
Drew-16:45 Rx
Greg-22:17 Rx
Michael-DNF
Fern-21:26 (185#/chin over bar)
Steve-26:28(chin over bar)
Adam-16:45 Rx
Mayron-20:36 (155#/chin over bar)
Kevin-21:40 (chin over bar)
Elisha-16:25 (135#)
Rich-DNF
Danny-20:28 Rx
Karina1-19:27 (Red band)
Joe D-17:51 Rx
Carlos-DNF
Silvana-17:05 (85#/green band)
D0minic-25:22 (green)
BEGINNER WOD:
Jamie-13:17
Esteban-13:09
Viki-9:57
Jason-9:49
Mike-?:??
ADVANCED
Three rounds for time of:
Deadlift 225/155 x15 (show 8 fingers after each rep)
20 Push Ups
15 Chest to Bar Pull Ups
Run 400 Meters
20 minute time limit.
BEGINNER/INTERMEDIATE:
Three Rounds for time of:
30 Air Squats
20 Push Ups
10 Pull Ups
Run 200 Meters
20 minute time limit.
Bonus round:
Three minutes max reps muscle ups (bar or rings)
Standards will be strict and will be judged by a CrossFit certified coach. You may pre register for your heat by e-mailing us or you may simply show up. All participants must sign a waiver. Anyone under the age of 18 must have a waiver signed by a legal guardian. Please bring water, food and a towel to wipe yourself up off of the floor. All equipment will be provided, T-shirts will be available and a good time is mandatory. See you there!
Notes, tools, articles and ephemera:
One full hour of skills and drills. This is your chance to brush up on your kips, muscle ups, handstands, L-sits, etc. Remember, practice is the only way to get better.
1. Mechanics
2. Consistency
3. Intensity
Try and skip the first two and you’re not working to even half of your potential. Slow it down and learn.
We have grip pads coming in next week for those of you with sensitive hands. Those of us that went to the CF Games Qualifier saw these in action. DO your hands hurt? Do they rip? Do your workout gloves bother the crap out of you? This is the solution. Easy to remove between exercises, these things work. Reserve yours in person or here.
Notes, tools, articles and ephemera:
8 total rounds per team, 4 rounds per individual for time of:
With a partner of equal ability, run 800 meters, going out and back to a 50 meter marker 8 times. One partner rests while the other runs and vice versa.
Time each individual effort on your own watch, team times will be kept by a master clock. All laps must be counted by partner.
Post times to comments.
Notes, tools, articles and ephemera:
“Grace“
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Notes, tools, articles and ephemera:
We will be meeting at the beach at 73rd Street at 6pm. There is public parking at the lot between 72nd and 73rd on Collins or on 73rd east of Collins. Bring water, sunscreen, a towel and clothes you don’t mind getting wet (a swimsuit).
Notes, tools, articles and ephemera:
Ten rounds for time of:
3 Weighted Pull-ups, 40 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 40 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Skill of the week: Handstand Push ups
Notes, tools, articles and ephemera:
Front squat practice working from PVC to five sets of three.
50-40-30-20-10
Double Unders with 10 burpees between each round.
Post loads/times to comments.
Notes, tools, articles and ephemera:
“Hansen“
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Post time to comments.
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
Notes, tools, articles and ephemera:
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Notes, tools, articles and ephemera:
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Notes, tools, articles and ephemera:
We will be meeting at the parking lot located at 73rd and Collins in Miami Beach at 6:00pm. Please call Dan at 561-809-2858 with any questions.
What to bring:
Clothes you don’t mind getting wet or a bathing suit
Towel
Sunscreen
Water to drink
Notes, tools, articles and ephemera: