WOD December 17, 2016 at 08:01PM

Sunday

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #Lift #FitnessChicks #PoweredByCommunity #DecemberWeBeach#BeachWOD #OceanViews #Abs #EverySeasonBeachSeason #ConstantlyVaried #CrossFitTraining #FollowBack

Sunday

Announcements

NEW YEAR, NEW YOU!
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CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED

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Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
https://www.youtube.com/watch?v=yf-Ig745OSM

Sunday

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
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CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit

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Weightlifting

Power Snatch (3-3-3-3-3-3-3)

Front Squat (3-3-3-3-3)

Metcon

3 x 800 meter row (3 Rounds for time)

4-6 second faster than your 2k pace

WOD December 17, 2016 at 10:07AM

There Can Only Be One #crossfit #crossfitgames #crossfitgirls #girlsthatlift #livelovelift #ifitfitsyourmacros #iifym #whole30 @crossfit305 @crossfita1a @crossfit262 @stirling_road_crossfit #competitionready

WOD December 16, 2016 at 08:01PM

Saturday

9am Reloaded. Beach at A1A

10am CrossFit#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

Saturday

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
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CrossFit 262 – CrossFit

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Metcon (Weight)

Hang Clean + Clean + Jerk

Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:

2 Snatches (95/63)

2 Toes to Bar

10cal Row

4 Snatches

4 Toes to Bar

10cal Row

6 Snatches

6 Toes to Bar

10cal Row

8…

(Rx+ 135/93)

Beach wod

Announcements

NEW YEAR, NEW YOU!
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CrossFit A1A – RELOADED

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Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

10 Surfer get ups alternating

Run long side

Drag push-up to water

Swim long side

30 UFC

run short side back to water

Saturday

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
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CrossFit 305, Stirling Road CrossFit – RELOADED

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Metcon

World’s Best Hotel Workout (Time)

For time:

1 Mile Run

30 Man Makers

1 Mile Run

Abs

Coaches Choice (No Measure)

Your Coach has something up his sleeve…show up & find out what’s planned!

Saturday

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
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CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit

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Weightlifting

Power Clean (3-3-3-3-3-3-3)

Push Jerk (3-3-3-3-3-3-3)

Metcon

“Full On” (Time)

21-15-9

Calorie Row

Thrusters 75/53

Bar facing Burpees

RX+ = Air Bike, 95/63

12 minute time limit. Focus on steady pacing and finishing strong. Sets should be unbroken.

WOD December 15, 2016 at 08:01PM

FridayWUTT? (Time)
5/10 Strict Pull Ups
10/20 Feet up Push Ups 20″
20 Walking Lunges, 2 count
25 Box Jumps 24/20
50 Pull Ups
100 Wall Balls 20/14
100 Double Unders
50 Calorie Row

RX＋ =
5 Strict Ring Muscle Ups
10 Strict Handstand Push Ups
20 Alternating Pistols
25 Box Jumps 24/30
50 Pull Ups
100 Wall Balls
200 Double Unders
50 Calorie Row

WUTT?

Announcements

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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

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VUTT? (Time)

5/10 Strict Pull Ups

10/20 Feet up Push Ups 20″

20 Walking Lunges, 2 count

25 Box Jumps 24/20

50 Pull Ups

100 Air Squats

100 Double Unders

500 Meter Run

Nutts!

Announcements

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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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WUTT? (Time)

5/10 Strict Pull Ups

10/20 Feet up Push Ups 20″

20 Walking Lunges, 2 count

25 Box Jumps 24/20

50 Pull Ups

100 Wall Balls 20/14

100 Double Unders

50 Calorie Row

RX+ =

5 Strict Ring Muscle Ups

10 Strict Handstand Push Ups

20 Alternating Pistols

25 Box Jumps 24/30

50 Pull Ups

100 Wall Balls

200 Double Unders

50 Calorie Row

WOD December 14, 2016 at 08:01PM

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Sign up here:
http://ift.tt/2gKVarR
Thursday
Deadlift (2-2-2-2)
65-75-85-95%
Fade (AMRAP – Rounds and Reps)
30 minute AMRAP of:
50 double unders
2 Rope Climbs, 15′
100 yard 1 arm farmers carry 53/35* *farmers carry on a 10 yard out and back x 5
RX＋ = 70/53, 10 cals on Air Assault to finish each round#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack #ropeclimbs

Don’t Quit

Announcements

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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

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Don’t Quit (Time)

4 Rounds:

30 Kettlebell Swings 53/35

40 Mountain Climbers, 2 count

50 Butterfly Sit Ups

Thursday

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Deadlift (2-2-2-2)

65-75-85-95%

Fade (AMRAP – Rounds and Reps)

30 minute AMRAP of:

50 double unders

2 Rope Climbs, 15′

100 yard 1 arm farmers carry 53/35*

*farmers carry on a 10 yard out and back x 5

RX+ = 70/53, 10 cals on Air Assault to finish each round.

Scale double unders to lower reps or 100 yard shuttle run.

WOD December 13, 2016 at 08:02PM

Wednesday
Strict Press (2-2-2-2)
65-75-85-95%
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Abdominal Supplement 18 (No Measure)
Four rounds:
One armed Farmers Carry, 50 yards/side
Side plank hip raises, 10/side
Russian Twists, no weight, 50 reps#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack #Elizabethwod #abs

I’LL BE BACK

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

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Abdominal Supplement 40 (AMRAP – Rounds and Reps)

7 Minute AMRAP

100 Bicycle Crunches

100 Flutter Kicks

50 Alternating Side Supermans

50 Plank Knee to Elbows

“Swarzenegger” (Time)

800 run

200 dubs

50 Wallballs (20/12) 11′ foot target/10′

25 pull-ups

800 run

200 dubs

50 burpees

25 pull-ups

800 run
37 minute cap

Wednesday

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Strict Press (2-2-2-2)

65-75-85-95%

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Abdominal Supplement 18 (No Measure)

Four rounds:

One armed Farmers Carry, 50 yards/side

Side plank hip raises, 10/side

Russian Twists, no weight, 50 reps

WOD December 12, 2016 at 08:01PM

TuesdayFight Gone BANG! (AMRAP – Reps)
Three rounds of:
Push Ups (Reps)
Anchored Sit Ups (Reps)
Goblet Squats 35/26 (Reps)
Toes to Bar (Reps)
Air Assault, Ski Erg or Rower Calories
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

Bang!

Announcements

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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

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Fight Gone BANG! (AMRAP – Reps)

Three rounds of:

Push Ups (Reps)

Anchored Sit Ups (Reps)

Goblet Squats 35/26 (Reps)

Toes to Bar (Reps)

Air Assault, Ski Erg or Rower Calories

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the bike where each calorie is one point.

Push ups is chest to deck to full lock out, no worming. Sit ups are anchored, shoulder blades touch the ground, touch any part of the dumbbell.

Stagger start to allow the same order.

Fight Gone BANG!

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Fight Gone BANG! (AMRAP – Reps)

Three rounds of:

Push Ups (Reps)

Anchored Sit Ups (Reps)

Goblet Squats 35/26 (Reps)

Toes to Bar (Reps)

Air Assault, Ski Erg or Rower Calories

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the bike where each calorie is one point.

Push ups is chest to deck to full lock out, no worming. Sit ups are anchored, shoulder blades touch the ground, touch any part of the dumbbell.

Stagger start to allow the same order.