WOD July 30, 2016 at 09:14PM
10am Reloaded
11am CrossFit
#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #cleanandjerk #splitjerk #dudeswholift #sweatlife
10am Reloaded
11am CrossFit
#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #cleanandjerk #splitjerk #dudeswholift #sweatlife
10am Reloaded
11am CrossFit
#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #cleanandjerk #splitjerk #dudeswholift #sweatlife
9am Reloaded. BeachWOD at A1A.
10am CrossFit
#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #dudeswholift #sweatlife #squatthehouse #powerliftingmotivation #USAPL #powerlifting #powerlifter #squat #bench #deadlift
RX 165/103
INT/MAS 135/83
SCL 95/63
TEAM 135/83
WOD 1A & 1B done within a continuous time block. At the conclusion of (or before the conclusion) of WOD 1A the athlete must strip the bar to the required weight and add clips back to the bar before starting WOD 1B. The athlete may strip the weight and rest during any point of 1A.
DEMO VIDEO WILL BE PROVIDED FOR ALL MOVEMENTS.
For teams, 1A reps may be done in any fashion/order. One person must hang from the bar in order for any reps to count. For 1B, the bar hang is continued but rounds must be alternated. One person will hang, one person will rest and one person will be on the barbell.
WOD 1C
“SWAMP SKILLS”
Teams & RX competitors will face an extra skill challenge immediately following 1B. This will be short. Not all team mates will be required to complete reps. This will not be announced until the day of the competition.
Skill
Toes-To-Bar
Spend 10 minutes working Toes To Bar as a skill. Practice progressions knee to elbow/chest, kipping, strict. Do one max effort set of kipping or strict reps at the end of your practice. Note reps.
Metcon
22 Minute AMRAP
22 Alternating Dumbbell Snatch 50/35
22 Front Squats 95/63
22 Butterfly Situps
11 Calorie Row
11 Calorie Bike
11 Toes To Bar
RX+ 53/35 kettlebell snatch (11 per side)
GHD Sit Ups
11 bar muscle ups in place of T2B
#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymchicks #chickswholift #sweatlife #friendship #freefriendfriday
Metcon
9 Min AMRAP
18 Wallballs 20/14lb 10/9ft
40 M Burpee broad jumps
1 Rope Climb
#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymchick #deadlift #girlswholift #sweatlife #burpeessuck #climb #wallball
Weightlifting
Deadlift (5-4-3-3)
70-80-85-90%
Metcon
5 Rounds For Total Time
400 M Run
12 Box Jumps 24/20
1 minute rest
*score includes the 1 minute of rest time
photo cred 📸: @garavsmurphy
#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymgirls #deadlift #girlswholift #sweatlife #donutsanddeadlifts #whole30 #gymmotivation
Strict Pullups
3 attempts of max rep strict pullups.
2 minute rest between attempts
*Once you come off the bar that attempt is over
Metcon
12 Min EMOM/AMRAP-Reps
Min 1: 30 sec unbroken plank
Min 2: 30 sec unbroken hollow body hold
Min 3: Max rep hand release pushups
Min 4: Rest
Any rolling or “worming up” on the pushups = No rep.
*Score = total number of pushups
#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymlady #GHD #situp #girlswholift #sweatlife #abs #gymnastics #holds #pullups #pushups #pushpull
Weightlifting
Overhead Squat (5-4-3-3)
70-80-85-90%
Metcon
16 Minute AMRAP
60 Air Squats
1200 M Run
60 Air Squats
Then with the remainder of 16 mins…
AMRAP
15 KBS 53/35
30 Walking lunges
#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #kettlebell #dudeswholift #sweatlife #legday #squat #weightlifting #metcon
10am Reloaded
11am CrossFit
#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #kettlebell #dudeswholift #sweatlife #livefast #trainhard #dieold #progenex #coach
Photo cred 📸: @garavsmurphy
9am Reloaded. BeachWOD @ A1A.
10am CrossFit
#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #kettlebell #dudeswholift #sweatlife #livefast #trainhard #dieold #progenex #coach
Photo cred 📸: @garavsmurphy
May need to break class up, work with people on power snatch technique work.
Metcon (Time)
5 Rounds For Time
20 Parallete Facing Burpees
40 M Farmers Carry 35/25lb Plate (20M Down Right Hand 20M Back Left Hand)
#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymladys #medball #girlswholift #sweatlife #boxjump #row #legday
Metcon
25 Min AMRAP
800 M Run
50 Double Unders
25 Ground to Over the Shoulder (20/14lb Medball)
15 Pullups
Abdominal Supplement:
3 rounds:
15 right side plank leg raises
15 left side plank leg raises
Plank on your right side and raise your right leg as high as possible (with a straight leg) 15 times.
Do the same with the left side, repeat 3 times
#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #dudeswholift #sweatlife #amrap #doubleunder #metcon
Deadlift (5-5-5-5)
70-75-80-85%
Metcon
AMRAP-Reps
Tabata Calories Row
Right into
Tabata Butterfly Situps
Right into
Tabata box jump/step overs
Supplement
Metcon
50 weighted step-ups
Hold dumbbells in each hand and do 50 alternating weighted step ups onto a box.
#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #kettlebell #dudeswholift #sweatlife #deadlift #metcon #weightlifting #kettlebell
Conditioning:
3 Rounds For Time
5 Power Cleans 135/93
10 Dips
20 Wallballs 20/14
#crossfit #crossfit305 #crossfita1a #stirlingroadcrossfit @onelife3.11 #girlswholift #gymnastics #gymnasty #muscleup #barmuscleup #miami #miamibeach #fitness #fitlife #instafit #fitgirls
Weightlifting
Overhead Squat 5-5-5-5
(70-75-80-85%) Metcon
14 Min AMRAP
2 Hand Release Pushups
2 Toes To Bar
200m Run
4 Hand Release Pushups
4 Toes To Bar
200m Run
6,6 8,8 etc..
200m Run between rounds
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #PlateRun #HangOn #Pushups #Squat #Overhead
10am Reloaded
11am CrossFit
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #Kettlebell #HangOn #OlympicWeightllifting #Snatch #Clean #Jerk
9am Reloaded. BeachWOD at A1A
10am CrossFit
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #LSit #HangOn #Abs #OlympicWeightllifting #Snatch #Clean #Jerk