Subscribe to:
Post Comments (Atom)
CrossFit 305 of Miami. True CrossFit, No BS.
Popular Posts
-
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...
-
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 ...
-
Lots of squatting, little running. Stronger, still decent run speed. After Hatch hit PRs on all lifts. Still laughable numbers for lifts,...
-
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...
7 comments:
315/335/355/375/405 (pr)/315/315
100 sledge hammer swings on tire
3:04
315, 335, 355, 375 (f), 315, 315, 315.
Late nights=weak lifts
100 hammer swings
229
315/335/355/375/405/425(PR)/315
21-18-15-12-9-6-3, HSPUs / Dead Hang pullups
RX - did not time
315,335,355,375,405(F),315,315
100 SLEDGE SWINGS 2:40
Squat - 192.5 kg
Bench - 135 kg
Deadlift - 245 kg
Total - 572.5 kg
Sunday
Bench press
135x5, 155x5, 175x9
Row 500, Run 400, 100 dubs-4:28
Run 400, 100 dubs, Row 500-4:26
100 dubs, Row 500, Run 400-4:34
Full recovery (about 10 minutes) between rounds. All equally hard. Lunch coming up on middle 200 of last run. Held it down. All rows at 5 or 6 damper. Tomorrow starts 30 days of purge. Apologies in advance.
Sunday - WOD at CrossFit Kingdom
Start with a 24" box with 2 45lb. Plates and a 20lb. Medicine ball stacked on top.
Grab medicine ball and do 25 wall balls
OH lunge the ball 25' and sprint back
OH lunge the plate 25' and sprint back
OH lunge the next plate and sprint back
OH lunge the box down and do 25 box jumps
Sprint 50m out and back
Then OH lunge it all back to the starting setup
7:06
Post a Comment