Friday, November 21, 2014

EGO RUCK 11.22.2014


If anyone is interested in joining Athlete Ego CrossFit for their second annual EGO RUCK we will meet at CrossFitA1A at 7:30AM sharp. We can lock all valuables in the box and head to the beach to meet with everyone. 

This is for a great cause. Help a Veteran, if you know of anyone struggling with #PTSD have them look into Dr. Mark Gordon at http://www.tbimedlegal.com/ 


https://www.facebook.com/pages/EGO-RUCK/1533751876864944


You still have time to join Athlete Ego CrossFit annual fundraiser

:::: EGORUCK::::: 
Support our veterans and their families battle #PTSD 
This saturday 8-12pm, Collins & 72 st

#miamiveteransassociation #fundraiser

#shittonofbricks #veterans #ptsd #redwhiteblue #areyougame #athleteego


11.22.2014

#BeachWOD starts promptly at 9AM @CrossFitA1A
Get ready for your next #OCR

W/U
2 rounds
1 minute grip strength. Deep squat sand grab
1 minute sand hops
1 minute bear crawl
1 minute victory stretch
1 minute plank to forearm

Skill Work
15min Open Water Swim

WOD
100 Sandbag GTO (Ground To Overhead)
Every 2min WS (Water Submersion)


Thursday, November 20, 2014

11.20.2014

#BeachWOD starts promptly at 5:30 PM @CrossFitA1A
Get ready for your next #OCR

#WarriorFocus This is a 90min. class 

W/P
2 Rounds of Cindy
2 Rounds of Chopper

Buy-in
10 Min. Treading Water 
(while treading water take this time to set an intention as to why you are here, in the dark, in the ocean, in the cold, dig deep, know your purpose)

WOD
Complete the following with a smile:
100 Burpees
WS (Water Submersion)
75 Air Squats
WS
50 Sit-ups
WS
25 Push-ups
WS
50 Squat Jumps
WS
75 Lunges
WS
100 Flutter Kicks
5000M Beach Run

AROO!!!

Tuesday, November 18, 2014

11.18.2014

#BeachWOD starts promptly at 4:30 PM @CrossFitA1A
Come prepare for your next #OCR! 


Death By Suicide!

W/U

4 12 SECOND Push-ups
4 12 SECOND Squats
4 12 SECOND Pull-ups
2 Rounds of "Chopper"

WOD
20Min AMRAP (Rounds)
Starting at the waters edge
Suicides up the beach 
When you reach the top of beach 10 KB Swings
Sprint to Beach
Water Submersion

Each round ends in a water submersion.

You can get strong in the box, but training in the elements makes you TOUGH! 

Thursday, November 13, 2014

11.13.2014

#BeachWOD starts promptly at 5:30 PM @CrossFitA1A
Get ready for #BattleFrog or your next #OCR

#WarriorFocus This is a 90min. class 

Sign-in to WODIFY before heading to the beach!

The sun will be setting as we hit the beach, this workout is mostly done in the dark.
If you are not comfortable with being in cold water at night this is not for you.

W/U 
Fill Sandbag to top
Dunk it in ocean and get it nice and heavy
5 Burpees
WS
5 Sandbag Bear Complex
WS
5 Burpees
WS
5 Sandbag Get-ups

WOD
5 DARK ThouSAND

5000M Run with sandbag chest deep in water
Every 1500M complete 30 Burpees as a group

If you have to put the sandbag down the entire group will have a 10 Burpee penalty.

Monday, November 10, 2014

11.11.2014



#BeachWOD starts promptly at 4:30 PM @CrossFitA1A
Get ready for #BattleFrog or your next #OCR

As you arrive sign-in to WODIFY 

W/U
Dig-A-Hole
Fill Sandbag
1 minute grip strength. deep squat sand grab
1 minute jumps in and out of hole
1 minute bear crawl
1 minute plank to forearm
1 minute victory stretch

Buy-in 
Burpee your buddy for distance 50M

WOD
100M Bear-Crawl
100M Lunges
200M Swim
20 Sandbag Get-ups
30 Burpees
100M Bear-Crawl
100M Lunges
200M Swim
20 Sandbag Get-ups
30 Burpees
100M Bear-Crawl
100M Lunges
200M Swim

Thursday, November 6, 2014

11.6.2014

#BeachWOD starts promptly at 5:30 PM @CrossFitA1A

#WarriorFocus This is a 90min. class 


Draw a line in the sand
Face your fears
Cross the line
Don't look back
AROO!!!