Wednesday
CrossFit 262 - CrossFit UnloadedView Public WhiteboardMetcon (AMRAP - Rounds and Reps)25 min AMRAP 50m lunge 400m run 30 box step ups 20 triceps dips 10 cal bikeCore3 rds: 50 MB sit ups 1 min plank
Wednesday
CrossFit 305, CrossFit A1A, Stirling Road CrossFit - CrossFitView Public WhiteboardWeightliftingStrict Press (2-2-2-2)65-75-85-95% The last set will be very hard. Rest enough to make the set. This is your main set, the most important part of the day. Don't "save...
Friday
CrossFit 262 - CrossFit UnloadedView Public WhiteboardMetcon (Time)6 rounds: 10 rope scales 10 inch worms with push up 10 ring rows 10 MB squat cleans 10 turkish get ups 5/side 10 burpees 35 min time cap
Friday
CrossFit 305, CrossFit A1A, Stirling Road CrossFit - CrossFitView Public WhiteboardPower Clean (3-3-3-3)60-70-80-90% It is VERY important to stick to your percentages. Failure to do so will reap less results.MetconMetcon (AMRAP - Rounds and Reps)Complete as many...
Thursday
CrossFit 305, CrossFit A1A, Stirling Road CrossFit - CrossFitView Public WhiteboardMetcon25 Calorie Air Assault (Time)Sprint. 100% all out effort. If you're not riding the bike, you better be screaming at your WOD mates!ConditioningOPT Flight Simulator (Time)5...
Wednesday the 1st of July, 2009
"Fran"Thruster 95 lbsPull-ups21-15-9 reps, for timeBelow 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...
Tuesday the 30th of June
Notes, tools, articles and ephemera:Plandomization from Greg Everett over at Performance Menu.Greg Amundson's warmup from the CrossFit Main Site.Bent Press much? from Dragon Door.
Monday the 29th of June, 2009
Back Squat1-1-1-1-1 at 90% of maxRest as neededComplete as many rounds as possible in 20 minutes of:115-pound Hang clean, 15 reps12 Ring dips21 Sit-upsPost number of rounds completed to comments.Notes, tools, articles and ephemera:Survey says hire a trainer. Is...
Sunday the 28th of June, 2009
Fittest In Miami Challenge 2 ResultsA big thank you to everybody that came out to compete, judge, cheer or otherwise. We apprecitae every one of you! See you in July. If there are any issues with scores, please contact us.Heat 11. Tina M. 116 (amrap-89, 6 p up, 8 du...
Saturday the 27th of June, 2009
Thanks to everyone that came out and participated as well as everyone that helped out in any small or large way.We appreciate your support.We'll be skipping August but September will see another competition.Pray for a cold front....SCORES COMING SUNDAY...