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WOD – Saturday – 01/17/15

WOD – Saturday – 01/17/15

  Coach Mickey says get your butt out here!! 4 Rounds For Time: (28 min time cap) 400m Run 18 Box Jumps 24/20 15 KB Swings 53/35 12 Thrusters 95/65 9 Pull-ups If you cap out, score rounds plus reps. Score the 400m run as 1 rep.

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WOD – Friday – 01/16/15

Chipper Friday! 500m Row 60 OH Walking Lunges (25/10) 50 Burpees 40 Box Jumps (24/20) 30 SDHP (53/35) 20 TTB* 10 Ring Rows 5 Wall Climbs *Scale to leg raises while laying flat on back to overhead

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WOD – Friday – 01/16/15

WOD – Friday – 01/16/15

  Sam Briggs is one of the many Games Athletes you’ll see this weekend at WODAPALOOZA MIAMI   A) 2 Rounds NOT For Time: 100m Run 10 Burpees 15 KB Swings 20 Wallballs B) CHIEF: Max rounds in 3 minutes of: 3 Power Cleans 135/95  6 Push-ups 9 Squats […]

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WOD – Thursday – 01/15/15

WOD – Thursday – 01/15/15

  Andrea Ager is one of the many athletes you’ll see this weekend at Wodapalooza Miami   A) Coaches Choice Warm-up   B) Bench Press: Find 1 RM  Use a spotter.   C) 4 Rounds For Time (16 Minute Time Cap) 15 burpees over plate (jump to other side) […]

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WOD – Thursday – 01/15/15

A) 3 rounds (NFT) 5 Burpee Broad Jumps 10 Russian KBS (35/25) 10 Goblet Squats (same bell) 2 plank rope descends B) 15 min AMRAP: 10 Mickey’s Mountain Climbers 15 WBS (20/14) (14/8) 20 Abmat Sit Ups 200m Sandbag Run (50/35) (35/25)  

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WOD – Wednesday – 01/14/15

WOD – Wednesday – 01/14/15

  Click the following link for more info on the HUGE upcoming CrossFit competition this weekend at Miami in beautiful Bayfront Park. Almost all of your coaches will be competing so come out and show your support!!  http://wodapaloozamiami.com     A) 2 Rounds NOT For Time: 20m Bear […]

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WOD – Wednesday – 01/14/15

gymnastics mats out! army crawl, bear crawl, handstand hold (or active hold against the wall, or downward dog) 30 sec on /30 sec rest x 3 sets alternate with 30 sec on/30 sec rest super set it with 30 sec wall set / 30 sec rest.   […]

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WOD – Tuesday – 01/13/15

WOD – Tuesday – 01/13/15

  A) EMOM 12: Min 1: 10 V-ups Min 2: 1-2 Rope climbs, or 2-3 planks Min 3: 5-8 HSPU Min 4: 4 Man makers  45/25-ish (stagger starting points with class as to not bottleneck on ropes)   B) AMRAP 7: 5 Hang Snatch 95/65* 25 Double […]

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WOD – Tuesday – 01/13/15

4 RFT: 200m Run 30 KBS (53/35) A (35/25) i 20 Goblet Squats (same bell) 10 K2E (or knee raises) 5 WTF

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WOD – Monday – 01/12/15

AMRAP 4: 10 Burpees 15 Abmat Sit ups   Rest 2 min   AMRAP 4: 10 WBS (20/14) A (14/8) I 30 sec plank hold (self time)   Rest 2 min   AMRAP 4: 5 HR push Ups 100m Run   Rest 2 min   AMRAP 4: […]

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