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CrossFit 305 of Miami. True CrossFit, No BS.
Popular Posts
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CONGRATULATIONS to Rene, the winner of our 7 week Paleo Lean Out Challenge! Rene had never done CrossFit or paleo eating prior. Before S... -
"Helen" Three rounds for time: Run 400 meters 1.5/1 pood Kettlebell, 21 swings 12 Pull-ups Post time to comments. Notes, tools, ar... -
Meet at CrossFit 305 to drive to CF Threshold at 12:15 for Fight Gone Bad IV. Bring water, a towel, and some snacks. Represent 305 with your... -
Thruster 1-1-1-1-1-1-1 reps Post loads to comments. For those not proficient with this lift, you will learn the thruster and then apply it... -
Over Head Press 5-5-5 Push Press 3-3-3 Rest as needed, then take it outside for: 50 DU's 200 mtr run 3 rounds for time If you do not hav... -
Wednesday A. Hang Snatch 2-2-2-2-2 135/155/165/170/175 failed on rep 1 of 165& 170, failed on 2 reps at 175. Just a lil soft in the...
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FireBreathers WOD 1 15:37 Rx check out video on Youtube- http://www.youtube.com/watch?v=Vv-eVPscXb0 Not too bad. Strength is definitely ...
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Lots of squatting, little running. Stronger, still decent run speed. After Hatch hit PRs on all lifts. Still laughable numbers for lifts,...
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Overhead Press 3-3-3 Deadlift 3-3-3 4 x 100 meter sprint Nov 21, Iron Curtain CrossFit Challenge '09 - CrossFit Evolution | Forging Eli...
5 comments:
Overhead press
Push Press
Push Jerk
-Consecutive reps to failure
12, 5, 6
rest 5 minutes
12, 5, 6
rest five minutes
11, 6, 7
Swimming left side breathing work
Hypoxic ladder breathing (2, 4, 6, 8, 10, 8, 6, 4, 2 breaths)
x4
big ups to glass hands!
AM set
1000 mtr row- 4:05
50 45# thrusters ~2:00
20 burpees x 3
46sec
47sec
107sec
PM set (broken sets with 2 min rest between)
400 mtr
HPS
21(11,7,3) 3:16
15(7,5,3) 2:45
9 (9) 3:08
MU work
5 neg pull
5 kipp x 2
5 neg dip-pull
400m run
21 hang snatches
400m run
15 hang snatches
400m run
9 hang snatches
14 minutes and change
hand stand practice
HSPU practice
jumping ring holds
my total is the worst total
115 shoulder press (pr)
255 squat (pr)
310 dead lift - fail
total
370
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