Thursday

CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit

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Metcon

25 Calorie Air Assault (Time)

Sprint. 100% all out effort. If you’re not riding the bike, you better be screaming at your WOD mates!

Conditioning

OPT Flight Simulator (Time)

5 unbroken double unders

10 unbroken double unders

15 unbroken double unders

20 unbroken double unders

25 unbroken double unders

30 unbroken double unders

35 unbroken double unders

40 unbroken double unders

45 unbroken double unders

50 unbroken double unders

45 unbroken double unders

40 unbroken double unders

35 unbroken double unders

30 unbroken double unders

25 unbroken double unders

20 unbroken double unders

15 unbroken double unders

10 unbroken double unders

5 unbroken double unders

post time to comments

you MUST stop b/t sets

you CANNOT skip singles in b/t sets
Scale to lower numbers as needed.

Example:

2-4-6-8-10

Supplement

Abdominal Supplement 28 (Time)

3-5 sets:

20 Alternating Single side V-ups

20 Alternating Plank K2E

20 GHD half sit ups

20 yard waiters carry, 2 light Kbs, slow walk

Thursday the 2nd of June, 2009


Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups6 Sit-ups
Post time to comments.

How important is nutrition in your training? A little? A lot? Who cares?
Post thoughts to comments.

Wednesday the 1st of July, 2009


“Fran”
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time

Below is a slideshow from last weekend’s Fittest in Miami II Challenge. Many thanks to Threshold, Affliction, Broward, BGI, NMB and all the affiliates and CrossFitters who came out. We will be having our next one in September and can’t wait to see you guys again.

Notes, tools, articles and ephemera:

Monday the 29th of June, 2009


Back Squat
1-1-1-1-1 at 90% of max

Rest as needed

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.

Notes, tools, articles and ephemera: