Every Saturday at 9:00am!
230 71st Street; Miami Beach, FL 33141
Open to all members of CrossFit A1A & Crossfit305!
Thursday, February 10, 2011
Friday the 11th of February, 2011
"Circle of Life"
6 rounds for time:
10 squat jumps, feet must leave ground
Sprint to lifeguard station
10 pull ups on lifeguard station
Sprint to waters edge
10 push ups, odd rounds face north, even rounds face south
Sprint along water to marker
10 uphill sit ups
Sprint to start
Wednesday, February 9, 2011
Wednesday the 9th of February, 2011
"Sandy Brenton"
3 rounds for time:
100 foot bear crawl
100 foot crab walk
100 foot long jump
Every 5th long jump, 3 burpees
Finisher:
3 sets of 5, finger ledge pull ups on lifeguard station
3 rounds for time:
100 foot bear crawl
100 foot crab walk
100 foot long jump
Every 5th long jump, 3 burpees
Finisher:
3 sets of 5, finger ledge pull ups on lifeguard station
Monday, February 7, 2011
Monday the 7th of February, 2011
"Down & Up"
10 rounds for time:
Sprint downhill, touch water
Sprint up hill back to marker
10 push ups
10 squats
Finisher:
10 rounds
50 yard sprints, walking rest
10 rounds for time:
Sprint downhill, touch water
Sprint up hill back to marker
10 push ups
10 squats
Finisher:
10 rounds
50 yard sprints, walking rest
Friday, February 4, 2011
Friday the 4th of February, 2011
"Old School"
5 rounds for time of:
Lunge 50 yards (trashcan markers)
Sprint to lifeguard station, then down to waters edge
20 push ups, facing the water
Sprint back to start
Finisher
20 straight arm twists
10 leg raises
3 rounds, NFT
5 rounds for time of:
Lunge 50 yards (trashcan markers)
Sprint to lifeguard station, then down to waters edge
20 push ups, facing the water
Sprint back to start
Finisher
20 straight arm twists
10 leg raises
3 rounds, NFT
Tuesday, February 1, 2011
Wednesday the 2nd of February, 2011
"Dry Land"
5 rounds for time:
300 meter run
15 squats
15 push ups
15 bench jumps, 20"
5 rounds for time:
300 meter run
15 squats
15 push ups
15 bench jumps, 20"
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