Tuesday the 10th of February, 2009
Deadlift 1-1-1-1-1-1-1 reps
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Monday the 9th of February, 2009
Kaya, age 5, works on her chin ups. She’s got three of ’em. GIRL POWER!
“Helen”
Run 400 meters
21 kettlebell/dumbbell swings
12 pull ups
3 rounds for time.
Post time to comments.
Saturday the 7th of February, 2009
Someone erased meat.
“Cindy” 5 Pull Ups 10 Push Ups 15 Squats 20 minutes as many rounds as possible
Friday the 6th of February, 2009
The six pm group after ‘The Runs’. Serious men, happy women.
10 rounds for time of:
5 dumbbell snatches per arm
10 burpees
Post time to comments.
Thursday the 5th of February, 2009
STARTING THIS WEEK WE HAVE ADDED A THURSDAY 6PM CLASS.
Five rounds:
Dumbbell Swing, 60 pounds
24″ Box Jump
Push Press, 95 pounds
With a partner work one minute while your partner counts, rest one minute while you count for your partner.
Move on to the next exercise after you both complete the same exercise.
Score is total reps.
Wednesday the 4th of February, 2009
Dominic and Vicky bring the pain to dips and pulls at Monday’s 6pm WOD
Three rounds for time
Overhead Plate Walk m45/f25lb 50 meters
Run 200 meters
50 Sit Ups
Run 200 meters
25 Overhead Squats m45/f25lb plate
Run 200 meters
25 Knees to Elbows
Run 200 meters
Post time to comments.
Tuesday the 3rd of February, 2009
Back Squat
5-5-5-5-5
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Monday the 2nd of February, 2009
Joseph muscles up while our guest Kevin encourages, Dan coaches and Karina pulls up.
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
If you do not have pull ups do rows.
Finish with handstand practice.
Sunday the 1st of February, 2009
“Kelly“
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments
Saturday the 30th of January, 2009
21-15-9
Renegade Man Makers
Lunge (2 count)
Handstand Push Up
Post time to comments.
Friday the 30th of January, 2009
“Nicole“
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Thursday the 29th of January, 2009
“Elizabeth“
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
What is a Clean? Click HERE to go see
Wednesday the 28th of January, 2009
Thruster 1-1-1-1-1-1-1 reps
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For those not proficient with this lift, you will learn the thruster and then apply it to a non-max-lift WOD.
Here is a LINK to the CrossFit main page for a good demo of the thruster.
Tuesday the 27th of January, 2009
Rest Day.
Play a sport or learn a new skill.
Monday the 26th of January, 2009
“Barbara“
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
For the few of us that did “Barbara” yesterday…
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Saturday the 24th of January, 2009
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
If you are not proficient in these lifts we will provide a training session on these movements as well as an alternative WOD.
Friday the 23rd of January, 2009
Rest Day
For those of you that did not get your WOD in today, we will do yesterdays.
Saturday we will be meeting at CrossFit305 at 6:30am before the Tropical 5k and heading out to Watson Island as a group. There will still be a WOD at 1pm Saturday. Remember, if you registered you need to pick up your packet between noon and 8pm today at the Miami Beach Convention Center or if you cannot do that you can pick up your packet race day. If you did not register, click HERE
Thursday the 22nd of January, 2009
Warm Up
100 double under jump rope
10 squats
10 push ups
5 kip ups
5 ring dips
10 squat jumps
10 chest clap push ups
10 sit ups
2 sampsons per side
10 ball slams
WOD
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Wednesday the 21st of January, 2009
Warm up
Run 800 meters or three minutes jump rope
25 squats
20 push ups
15 good mornings
10 sit ups
5 pull ups
Repeat circuit without run x2
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Handstand push-up variation video
Post time to comments.
Tuesday the 20th of January, 2009
Warm Up
Run 400 meters or two minute double unders
Three rounds of 15 squats, 15 sit ups, 15 push ups, 15 back extensions, 15 good mornings
WOD
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Scale and substitute as needed.
Monday the 19th of January, 2009
Warm up:
25 double unders
10 med ball cleans 20 lbs
20 push ups
20 squats
repeat x3
Hang power clean 1-1-1-1-1-1-1 reps
Finisher: 5 minutes max dead hang pull ups on the new bar.
Say hello to your neighbor.
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Sunday the 18th of January, 2009
Hang power clean 1-1-1-1-1-1-1 reps
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L-Sit and/or double under practice, ten minutes.
Optional:Rest Day, wait for Monday.
Saturday the 17th of January, 2009
40 lb. Kettlebell Swing x50
75 lb. Deadlift High Pull x40
V Up x30
25 lb. Deadball slam x20
Burpee x10 (mark is 12″ above max reach)
45lb. Overhead Plate Walk x5 (sidewalk and back)
Three rounds for time
Post time to comments.
Not in the gym? Run a 10k.
Practice skill of your choice.
Friday the 16th of January, 2009
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Post time to comments.