Crossfit Miami: Weight Strength Training Conditioning Workouts South FL

TUES.: LET’S DO THIS

WARMUP: 200 METER RUN / 10 PUSHUPS / 10 MOD-BURPEES

SKILL WORK: KIPPING PULL UPS (EVERYONE SHOULD PARTICIPATE ON-RAMP / LEVEL 1)

WOD (WORKOUT OF THE DAY): ON-RAMP FOR TIME 25 MIN. CAP

50 PARALLETTE SIDE TO SIDE JUMPS (EACH SIDE) TO START

21-15-12-3

PUSH PRESSES M 75, 65, 55, 45 / W 45, 35, 25, 15

KB POWER SWINGS M 35, 26 / W 18, 13

AROUND THE WORLDS M USE THE SAME WEIGHT FOR KB / W USE THE SAME WEIGHT FOR KB

50 PARALLETTE SIDE TO SIDE JUMPS (EACH SIDE) TO FINISH

WOD (WORKOUT OF THE DAY): LEVEL 1 FOR TIME 25 MIN. CAP

50 PARALLETTE SIDE TO SIDE JUMPS (EACH SIDE) TO START

21-15-9-3

PUSH PRESSES M 155, 135, 115, 95 / W 95, 75, 55

KB POWER SWINGS M 53, 44 / W 35, 26

AROUND THE WORLDS M USE THE SAME WEIGHT FOR KB / W USE THE SAME WEIGHT FOR KB

50 PARALLETTE SIDE TO SIDE JUMPS (EACH SIDE) TO FINISH

COOL DOWN: 5-10 MIN. REVIEWING ON SKILL WORK (KIPPING PULLUPS)

2010: 08/24
CATEGORY: Crank CrossFit
1 comment

MON.: SAY HELLO TO OUR NEW STRENGTH PROGRAM!

STRENGTH PROGRAM: BACK SQUAT 5-3-1 FOR TIME 10 MIN. CAP (2-3 PEOPLE PER GROUP OF EQUAL STRENGTH)

(START WITH A 70% 1MR (ONE REP MAX) AND GO FROM THERE) EXAMPLE START M 200, 150, 100 / W 150, 100, 50 FOR THE FIRST 5 AND GO UP FROM THERE.

WARMUP: QUICK DYNAMICS / 10 AIR SQUATS WITH A 2 SEC. PAUSE AT THE LOWEST POINT OF THE SQUAT

WOD (WORKOUT OF THE DAY): ON-RAMP 3 ROUNDS OPTIONAL 4 25 MIN. CAP

200 METER RUN

20 WALL BALL SHOTS M 20 / W 10

15 PULLUPS / 30 JUMPING PULL UPS

WOD (WORKOUT OF THE DAY): LEVEL 1 3 ROUNDS OPTIONAL 4

200 METER RUN

20 WALL BALL SHOTS M 20 / W 10

15 PULLUPS

COOL DOWN: IF YOU WERENT ABLE TO FINISH THE STRENGTH PROGRAM FOR TODAY FINISH IT UP

2010: 08/23
CATEGORY: Crank CrossFit
Write comment

SUN.: HOPE YOUR ENJOYING YOUR WEEKEND!

ALOT OF FUN STUFF IS PLANNED FOR THE FOLLOWING WEEK. WE ARE IMPLEMENTING SOME NEW THINGS THAT WE THINK YOU WILL LIKE AND CATCH ON TO. SUMMER IS OVER AND FALL HAS BEGUN AND THIS DOESN’T GIVE YOU AN EXCUSE TO BE LAZY AND NOT TRAIN JUST AS HARD.

SEE YOU ALL TOMORROW.

2010: 08/22
CATEGORY: Crank CrossFit
Write comment

SAT.: WAKEY WAKEY!

WARMUP: 200 METER JOG / 20 SQUAT JUMPS

WOD (WORKOUT OF THE DAY): ON-RAMP FOR TIME 30 MIN. CAP

30-25-20-15-10-5

MOD-BURPEES

BOX JUMPS M 20″ / W 16″ (IF YOUR DOING STEP UPS DOUBLE THE AMOUNTS 60, 50, 40, 30, 20, 10)

KNEE RAISES (IF YOUR DOING CRUNCHES DOUBLE THE AMOUNTS 60, 50, 40, 30, 20, 10)

WOD (WORKOUT OF THE DAY): LEVEL 1 FOR TIME 30 MIN. CAP

30-25-20-15-10

BURPEES

BOX JUMPS M 24″ / W 20″ (IF YOUR DOING STEP UPS DOUBLE THE AMOUNTS 60, 50, 40, 30, 20, 10)

TOES TO BAR

COOL DOWN: ENJOY THE BEAUTIFUL WEEKEND!

2010: 08/21
CATEGORY: Crank CrossFit
Write comment

FRI.: TGIF!

WARMUP: 3X 30 SEC. WALL SPRINTS

WOD (WORKOUT OF THE DAY): ON-RAMP 4 ROUNDS OPTIONAL 5 FOR TIME 25 MIN. CAP

16 FLOOR PRESSES WITH FLOOR WIPERS M 35, 26 / W 18, 13

5 DEADLIFTS M 115, 95, 75 / W 55, 35

20 PARALLETTE DIPS

400 METER RUN

WOD (WORKOUT OF THE DAY): LEVEL 1 4 ROUNDS OPTIONAL 5 FOR TIME 25 MIN. CAP

16 FLOOR PRESSES WITH FLOOR WIPERS M 53, 44 / W 35, 26

5 DEADLIFTS M 185, 155, 135 / W 115, 95, 75

20 PARALLETTE DIPS

400 METER RUN

COOL DOWN: 100 PARTNER MED-BALL SITUPS

2010: 08/20
CATEGORY: Crank CrossFit
Write comment

THURS.: MET-CON!

WARMUP: DYNAMIC WARMUP LINE

WOD (WORKOUT OF THE DAY): ON-RAMP 4 ROUND FOR TIME 20 MIN. CAP

10 KB SNATCHES M 44, 35, 26 / W 35, 26, 18

10 KB TURNS (EACH SIDE 10 TOTAL OF 20) SAME WEIGHT AS ABOVE

50 METER SPRINT

WOD (WORKOUT OF THE DAY): LEVEL 1 4 ROUNDS FOR TIME 20 MIN. CAP

5 SNATCH PULLS M 155, 135, 115, 95 / W 95, 75, 55

2 POWER SNATCH M 135, 115, 95, 75 / W 75, 55, 35

10 KB TURNS (EACH SIDE TOTAL OF 20) M 60, 53, 44 / W 35, 26

50 METER SPRINT

COOL DOWN: MED-BALL SIDE TO SIDE PASSES (PARTNERS STAND BACK TO BACK AND PASS THE MED-BALL TO EACH OTHER SIDE TO SIDE 50 EAHC SIDE TOTAL OF 100)

2010: 08/19
CATEGORY: Crank CrossFit
Write comment

WED.: THE MAGICAL HUMP DAY! HAPPY B-DAY MICHELLE BIG 21!

HAPPY 21ST B-DAY MICHELLE……..1

WARMUP: UP DOWNS

WOD (WORKOUT OF THE DAY): ON-RAMP 30 MIN. CAP

50 SLAM BALLS M 20 / W 10

50 WEIGHTED JUMPING LUNGES (SAME PLATE AS SITUPS & 50 EACH SIDE A TOTAL OF 100)

50 PUSHUPS (HANDS COME OFF THE FLOOR EVERY TIME) / MOD PUSHUPS

50 PLATE SITUPS M 25 / W 15, 10

50 MOUNTAIN CLIMBERS (50 EACH SIDE A TOTAL OF 100)

800 METER RUN

WOD (WORKOUT OF THE DAY): LEVEL 1 30 MIN. CAP

50 SLAM BALLS M 20 / W 10

50 WEIGHTED JUMPING LUNGES (SAME PLATE AS SITUPS & 50 EACH SIDE A TOTAL OF 100)

50 PUSHUPS (HANDS COME OFF THE FLOOR EVERY TIME)

50 PLATE SITUPS M 45, 35 / W 25, 15

50 MOUNTAIN CLIMBERS (50 EACH SIDE A TOTAL OF 100)

1200 METER RUN

COOL DOWN: REST REST REST FUN STUFF TOMORROW!

2010: 08/18
CATEGORY: Crank CrossFit
Write comment

TUES.: LET’S GET STRONGER…….

WARMUP: SQUAT JUMPS 15 / 2X 15 SEC WALL SPRINTS / 50 JUMPING JACKS

WOD (WORKOUT OF THE DAY): SEE BELOW ON-RAMP

EVERY MINUTE FOR 10 MINUTES YOU MUST COMPLETE THE SEQUENCE BELOW IN ORDER. THIS WILL BE FOLLOWED BY A 3 MINUTE BREAK THEN ANOTHER 10 MINUTES FOR EVERY MINUTE YOU CANNOT DO A REP. DURING 3 MINUTE BREAK YOU WILL OWE A 50 METER SPRINT.

3 MED BALL CLEANS M 20 / W 10

3 PLATE PUSH PRESSES M 45, 35 / W 25, 15, 10

3 PLATE OHS SAME AS ABOVE

WOD (WORKOUT OF THE DAY): SEE BELOW LEVEL 1

CLEAN M 175, 155, 135, 115, 95, 75 / W 95 , 75, 55, 35

PUSH JERK (YOU WILL NEED TO HAVE A WIDE GRIP WHEN YOU GO TO PRESS) SAME WEIGHT AS ABOVE

OHS SAME WEIGHT AS ABOVE

COOL DOWN: 600 METER RUN PARTNER RUN WITH MED-BALL ONE PARTNER RUNS IN FRONT WITH MED-BALL PASSING (MUST BE A PASS BACKWARDS & NOT HANDED OFF) IT TO HIS PARTNER IN BACK OF THEM. ONCE PARTNER IN THE BACK HAS RECEIVED MED-BALL HE TAKES THE LEAD IN THE RUN IF MED-BALL IS DROPPED ON THE PASS BACKWARDS OR TEAM STOPS TO PASS BOTH TEAM MATES WILL STOP WHERE THEY ARE TO SIDE OF THE ROAD OF COURSE AND DO 10 MOD-BURPEES.