Monday
Back Squat (2-2-2-2)
65-75-85-95%
Handstand Push-ups (8-8-8-8)
“Sparkles” (Time)
4 Rounds For Time
9 Hang Power Snatch 95/63
15 Deadlifts 95/63
21 Box Jumps/Step Ups
RX＋ = 135/83, Box Jumps
Pick a weight that allows you to maintain perfect form. 15 minute time cap. For each rep not completed, add 1 second to your time. Pacing and mechanics will be key in this workout. If you’re not proficient with the barbell yet, scale to Kettlbell swings & deadlifts.
Attempt to beat your score from November 14th.
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:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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The Magic 50 (Time)
5 Dumbbell Snatch per side
5 Dumbbell Swings per side
10 Burpees to a target 12″ above your reach
Rest 60 seconds
http://rosstraining.com/blog/the-magic-50/
Use a heavy dumbbell. Snatches are from the hang, Swings are Russian, just above head height. If you are able, you may use a kettlebell.
Abdominal Supplement 62 (No Measure)
21, 15 & 9 reps of:
Superman w/ medball in hands
https://www.youtube.com/watch?v=NO0uFeeWxJ0
Weighted V-Up
https://www.youtube.com/watch?v=6yYagCoInrA
Suicide Planks
https://www.youtube.com/watch?v=c1x7Q-DXRM4
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:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Back Squat (2-2-2-2)
65-75-85-95%
Handstand Push-ups (8-8-8-8)
“Sparkles” (Time)
4 Rounds For Time
9 Hang Power Snatch 95/63
15 Deadlifts 95/63
21 Box Jumps/Step Ups
RX+ = 135/83, Box Jumps
Pick a weight that allows you to maintain perfect form. 15 minute time cap. For each rep not completed, add 1 second to your time. Pacing and mechanics will be key in this workout. If you’re not proficient with the barbell yet, scale to Kettleell swings & deadlifts.
Attempt to beat your score from November 14th.
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
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:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
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:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Squat Clean Thruster (1-1-1-1-1-1-1)
Metcon
Metcon (Time)
Heavy “Fran”
12-9-6
Thrusters 135/93
Weighted pullups 53/35
Saturday
9am Reloaded. Beach at A1A
10am CrossFit.
Naughty or Nice WOD
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #GirlsWhoLift #FitnessChicks #PoweredByCommunity #NaughtyOrNice #GiveAGiftGetALift #EmbraceTheSuck #ConstantlyVaried #CrossFitTraining #FollowBack
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A – RELOADED
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Metcon (AMRAP – Rounds and Reps)
25 Min AMRAP
400M Run (to lifeguard stand and back)
5 Burpees at every garbage can you pass along the run. (down and back)
10 Tuck Jumps
Sprint to Water
Water Submerge
10 Uphill Situps
Bear Crawl To Start
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Sign up here:
http://tinyurl.com/abssssss
CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Metcon (Time)
For Time:
Buy in: 800m run
3 rounds
10 Butt to floor
15 Calorie Row
then
3 rounds
10 Burpees
15 Russian KBS
then
3 rounds
10 Box Jumps
15 Push-Ups
Buy out: 800m run
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Metcon
Naughty or Nice (AMRAP – Reps)
7 MINUTE AMRAP
7 Deadlifts
7 Thrusters
7 Burpee Over Bar
Naughty – Rx 115/75
Nice – Scaled 75/55
Friday “Ron Ron”
For Time:
40 Back Squats 75/53
20 Bar Facing Burpees
30 Front Squats
15 Lateral Burpees
20 Overhead Squats
10 Burpees
All barbell work is from the ground. Scale to Goblet Squats 53/35. —–
Rest to 15 minutes
—– 5 Minute Muscle Buster (AMRAP – Reps)
—–
5 Minutes Max Ring Muscle Ups. Scale to 5 Minutes low ring assisted Muscle Ups or AMRAP alternating 5 false grip ring rows & 5 hard push ups.
—–
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #CrossFit262 #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #CheesyBeefWI #LemonCityBarbell #SouthFloridaCrossFit #RonRon #HamburgerLover #FutureFireFighter #Sweatlife #Gains #StrengthTraining #LegDay #Squat #BurpeesSuck #MuscleUp #TrainHarder #BuiltByDanAndChad #CrossFit #Metcon #Weightlifting #FitnessLife #WOD #FollowBack
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Good Luck Ron Ron! We’ll miss you. The doors of WBG are always open to you.
Ron Ron (Time)
40 Back Squats 75/53
20 Bar Facing Burpees
30 Front Squats
15 Lateral Burpees
20 Overhead Squats
10 Burpees
All barbell work is from the ground. Scale to Goblet Squats 53/35.
5 Minute Muscle Buster (AMRAP – Reps)
5 Minutes Max Ring Muscle Ups. Scale to 5 Minutes low ring assisted Muscle Ups or AMRAP alternating 5 false grip ring rows & 5 hard push ups.
Thursday
Deadlift 3-3-3-3
(60-70-80-90%) Strict Press 3-3-3-3
(60-70-80-90%)
Superset Deadlifts and Press Sets
Metcon
“Napalm”
2 Rounds of:
Bike 30/21 Calories
21 Pullups
Rest The Balance of 6 Mins
RX＋ Chest To Bar Pullups
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #PackedClassesAllDay #EmbraceTheSuck #Lunge #DevilMachine #AssaultBike #Pullups #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Deadlift (3-3-3-3)
60-70-80-90%
Strict Press (3-3-3-3)
60-70-80-90%
Superset with deadlifts
Napalm (Time)
2 Rounds of:
Bike 30/21 Calories
21 pull ups*
Rest the balance of 6 minutes
*RX+ = Chest to Bar pull ups
Absession (AMRAP – Rounds and Reps)
5 min amrap
20 bicycle crunches
10 straight leg situps
5 v-ups
Wednezday
Skill Work
Rope Climb (1)
Spend 10 minutes getting better at rope climbs
Metcon
For Time:
21, 18, 15, 12, 9, 6 & 3 reps of:
Air Squat
Pushup
Situp
Double Under
1 Rope climb after the completion of each round
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #RopeClimb #EmbraceTheSuck #Gymnastics #WOD #Squat #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Rope Climb (1)
Spend 10 minutes getting better at rope climbs
This one goes to 11 (Time)
21, 18, 15, 12, 9, 6 & 3 reps of:
Air Squat
Push Up
Butterfly Sit Up
Double Under
1 rope climb at the completion of each round
Tuesday “Hamster Wheels”
The Wheel (4 Rounds for reps)
5 minutes max box-facing burpees (up and over the box every time, no extension needed) 24/20″
5 minutes rest
4 minutes max shuttle runs (10 yards down, 10 yards back = 1)
4 minutes rest
3 min max power cleans 135/83
3 minutes rest
2 minutes max wall balls 20/14#, 10/9′
For burpees, jump on or over the box. Steps ups are allowed. For shuttle run, one hand must touch the ground on the outside of a set mark.
RX＋=185/123, 11/10′ wall ball
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #GuysWhoLift #EmbraceTheSuck #Wallballs #Burpees #PowerCleans #Sprints #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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The Wheel (4 Rounds for reps)
5 minutes max box-facing burpees (up and over the box every time, no extension needed) 24/20″
5 minutes rest
4 minutes max shuttle runs (10 yards down, 10 yards back = 1)
4 minutes rest
3 min max power cleans 135/83
3 minutes rest
2 minutes max wall balls 20/14#, 10/9′
For burpees, jump on or over the box. Steps ups are allowed, but both feet must touch the box. For shuttle run, one hand must touch the ground on the outside of a set mark.
RX+=185/123, 11/10′ wall ball
2 Min Burpee Test
Monday
Back Squat 3-3-3-3 (60-70-80-90%) Handstand Pushups 8-8-8-8＋
Superset with squat sets “Griptik”
5 Minutes Max Rep Toes To Bar
5 Minutes Max Calorie Row
*If there are more people than rowers, either stagger start by 5 minutes or switch order of exercises.
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #GirlsWhoLift #FitnessChicks #EmbraceTheSuck #MotivationMonday #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Back Squat (3-3-3-3)
60-70-80-90%
Handstand Push-ups (8-8-8-8+)
Strict HSPU, scale to 1 abmat at most, then to box, then to kettlebell strict press. in between Back Squats.
Griptik (AMRAP – Reps)
5 Minutes Max Toes to Bar
5 Minutes Max Calorie Row
If there are more people than rowers, either stagger start by 5 minutes or switch order of exercises.
Floor Core (No Measure)
3-5 Rounds
20 second V hold
10 seated leg raises, slow
20 twists, no load/touch floor
40 flutter kicks
*Attempt to move on to the next round with no rest, all movements slow and under control.
Sunday
10am Reloaded
11am CrossFit
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #SunsOutGunsOut #December #EverySeasonBeachSeason #EmbraceTheSuck #Press #Overhead #Deadlifts #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
View Public Whiteboard
Metcon
262 Running and Ropes Test (Time)
4 Rounds:
Run 800m
4 Rope Climbs
Rest 2 Minutes
*scale climbs with 2 shoulder to floors
Absession (AMRAP – Rounds and Reps)
5 min amrap
20 bicycle crunches
10 straight leg situps
5 v-ups
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
View Public Whiteboard
Weightlifting
Clean and Jerk (1-1-1-1-1-1-1)
Metcon
Metcon (Time)
3 Rounds for Time:
15 Calorie Row
20 Wall-Balls 20/14
25 Pull-Ups
Saturday
9am Reloaded. Beach @ A1A
10am CrossFit
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #SunsOutGunsOut #December #EverySeasonBeachSeason #EmbraceTheSuck #Press #Overhead #Deadlifts #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack
