Warm Up Run 1 mile or Row 2000 Meters Workout of the Day (WOD) 5 rounds of 7 sets of the following sequence. “The Bear” Power Clean Front Squat Push Press Back Squat Behind the neck Push Press Back into Power Clean Click on the video below compliments of CrossFit HQ Bear Complex WOD…[wmv][mov] w/f [...]
Warm Up (3 Rounds) 20 Double Unders of 60 Singles 25 Sit Ups 10 Air Squats 10 Push Ups Workout of the Day (WOD) 50 Wall Ball 20 Burpees 35 Wall Ball 35 Burpees 20 Wall Ball 50 Burpees Skill Work Back Squats 3 sets of 10 reps
Workout of the Day (WOD) “Back to the Baseline Basics” 500 Meter Row 2 minutes of Pull Ups 2 minutes of Push Ups 2 minutes of Sit Ups 2 minutes of Air Squats 400 Meter Run Max effort on each station. Rest 2 minutes between stations. If you haven’t noticed this is our fitness assessment [...]
Great Group of Competitors at the Challenge at CrossFit 305. Not only did John, Doc, Manny, Wil, and Steve Low compete like Beasts!!! I couldnt get over how competitive Heidi, Jazmin, Ritza, and Jami were. Mike B and Steve Land came down to support the group. Its an eye opener to see how competitive CrossFit [...]
The Group Workout was at 9am sharp driven by Coach Nick Group Workout of the Day (WOD) Run the building then 10-9-8-7-6-5-4-3-2-1 of Pull Ups Burpees Kettlebell Swings then finish with Run the building The Challenge hosted by CrossFit 305 was a blast. 35 Athletes competed in a “Lucky 13″ workout As many reps as [...]
Workout of the Day (WOD) Met Con Day Run 5K or Row 5K If you want to be advanced do BOTH or Run 10K All for time. Whoever is going to the Challenge on Saturday at 1pm which will take place at CrossFit 305 in Miami – you should take the day off or do [...]
Warm Up (3 Rounds) Run around the building10 Push Ups10 Back Extensions10 Air SquatsWorkout of the Day (WOD) 21,15,9 of the following for time:Squat Cleans 95#M / 65#WBurpees *If you want to turn this into a heavy metcon – pump up the weight to 135 on the Squat Cleans. Core Work 100 Leg Raises
Warm Up Run, Spin, or Row till you get a light sweat. Stretch and get loose. Workout of the Day (WOD) “Filthy 50″ For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions [...]
Warm Up (3 Rounds) 10 Push Ups 10 Pull Ups 10 Air Squats Workout of the Day (WOD) 4 Rounds for time: 15 Bench Press 135M/ 95W 15 Back Squat 135/ 95W Row 500 Meter Core Work 100 Ab Mat Sit Ups
Warm Up Run 1 mile or Row 2000 MetersStretch Workout of the Day 40-30-20 and 10 rep rounds ofRing Push UpsRing DipsFor time If you cant do ring dips or ring push ups do regular. If using rings be sure your shoulders go below the elbows on dips and chest below hands on push ups.
