10 total rounds, alternating with a partner
10 squats, sprint to trash can
10 burpees, sprint to waters edge
10 downhill push ups, spring to marker
10 up hill sit ups, sprint to finish & tag partner
Every Saturday at 9:00am!
230 71st Street; Miami Beach, FL 33141
Open to all members of CrossFit A1A & Crossfit305!
Saturday, January 24, 2015
Saturday, January 17, 2015
1.17.15
"Vacation?"
5 Rounds for time:10 Sandbag GTO10 Over the bag burpees
10 Sandbag Thrusters4 Trash Can Shuttle
Supplement:
Headstand Hold for time
5 Rounds for time:10 Sandbag GTO10 Over the bag burpees
10 Sandbag Thrusters4 Trash Can Shuttle
Supplement:
Headstand Hold for time
Saturday, January 10, 2015
1.10.15
1 Mile loose pack time trial
Rest as needed
5 rounds for time or 15 minute AMRAP:
100 foot bear crawl
100 foot long jump
Every 5th long jump, 3 burpees
Rest as needed
5 rounds for time or 15 minute AMRAP:
100 foot bear crawl
100 foot long jump
Every 5th long jump, 3 burpees
Saturday, January 3, 2015
1.3.15
15 Minute open water swim practice, conditions permitting.
Rest as needed
10 Rounds or 20 minute AMRAP
10 Burpees
10 Kettlebell Swings 70/53
Run to Water, submersion, Run back
Finisher:
4 x 50 yard sprint, prone start w/ walk back rest
Rest as needed
10 Rounds or 20 minute AMRAP
10 Burpees
10 Kettlebell Swings 70/53
Run to Water, submersion, Run back
Finisher:
4 x 50 yard sprint, prone start w/ walk back rest
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