W/U
ladder drills
lateral running
WOD
Mission Mile
Run 1 mile as a team (2-3 member teams)
with a pair of dumbells stopping
every 400 mtrs to complete 15 thrusters each.
Carry the weight any way you like.
Please take a few minutes and write a review of us on Google.
20091220
20091219
Saturday the 19th of December, 2009
Don Julio
Running at 11am
Olympic Lifting at noon
WOD at 1pm
Holiday Party at 6pm
Rooftop of the Bank building
81st & Biscayne
Running at 11am
Olympic Lifting at noon
WOD at 1pm
Holiday Party at 6pm
Rooftop of the Bank building
81st & Biscayne
All are invited, bring a dish or snack if you can, if not bring yourself and a good attitude. Park in the lot behind the building that is marked for Beau Living. Buzz #201 on the call box and come up to the rooftop. There is a jacuzzi on the roof if you are so inclined. Call 786 200 0225 if you get lost.
Please take a few minutes and write a review of us on Google.
20091217
Friday the 18th of December, 2009
"Doormouse Intervals"
6o seconds on
30 seconds off
20 rounds
Every 5th round is Burpees
NO SCORE, JUST PUSH!!!
Rest as needed
For time:
Max Handstand Hold
Max L sit Hold
Max Ring Support
Max Bar Hold
Max Ring Push Ups
Rest as needed between efforts.
Post times to comments.
6o seconds on
30 seconds off
20 rounds
Every 5th round is Burpees
NO SCORE, JUST PUSH!!!
Rest as needed
For time:
Max Handstand Hold
Max L sit Hold
Max Ring Support
Max Bar Hold
Max Ring Push Ups
Rest as needed between efforts.
Post times to comments.
20091216
Thursday the 17th of December, 2009
Bro, do you work out bro?
OH, yaa! Trap bar baby!
The Russian's Gymnastics Warm Up
5 rounds for time:
Run 1,000 meters
Do not rest between efforts.
Post times to comments.
Of interest:
- If you are coming to the holiday potluck Saturday, please email dominic@crossfit305.com with what you are bringing or sign up on the sheet in the gym. Thanks and you are welcome to come even if you can't bring anything!
20091215
Wedenesday the 16th of December, 2009
For time:
Run 800 meters
30 Kettlebell Swings
30 GHD Sit-ups
30 Kettlebell Swings
30 Knees to Elbows
30 Kettlebell Swings
30 AbMat Sit-ups
Post time to comments.
Of interest:
- Sage Burgener raps about the importance of the OHS.
20091214
20091213
Monday the 14th of December, 2009
Row 1000 meters
42 Situps
21 Deadlifts 225
30 Situps
15 Deadlifts 225
18 Situps
9 Deadlifts 225
After calling time on last deadlift, continue to hold bar at full extension for maximum time.
Post time to comments.
Skill Practice: Back Extensions/GHD sit ups
42 Situps
21 Deadlifts 225
30 Situps
15 Deadlifts 225
18 Situps
9 Deadlifts 225
After calling time on last deadlift, continue to hold bar at full extension for maximum time.
Post time to comments.
Skill Practice: Back Extensions/GHD sit ups
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