Back Squat (5-5-5)
40-50-60%

Metcon
For Time:
20-15-10
Unbroken deadlifts 135/93
Ring dips

RX＋185/133

For the unbroken deadlifts, if you fail to complete the whole set unbroken, you must restart that set. It’s suggested that if you fail you also take some weight off the bar to complete the deadlifts unbroken.

ring dips DON’T need to be unbroken.

Sprintervals 14 (Time)
At 80% effort:
Run 400 meters
Rest 3 minutes
Run 400 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 400 meters

Note total time.

Photo cred: @garavsmurphy

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Hang Snatch + Snatch (1-1-1-1-1)
Metcon (3 Rounds for time)
3x800m Run
1:1 work to rest ratio
Sprintervals 13 (Distance)
Row 10 minutes at 22 strokes per minute.

Note meters.

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Floor Press (5-5-5)
40-50-60%
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
42 Calorie Row
30 Front Squats 95/63
18 Toes To Bar
Front Squats are from the ground
Sprintervals 12 (3 Rounds for time)
Three efforts, starting every 10 minutes of:
Row 500 meters
Run 400 meters

These are max efforts. DO NOT PACE.

If you do not have a rower, run 1,000 meters each effort. 📷 cred:

#CrossFit #crossfitgirls #crossfitters #wallballs #crossfita1a #crossfit305 #monday #mondaymotivation #pushweight #wod #wodlife #amrap #floorpress #chestdaybestday #toestobar #abs #blackandwhite

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #CleanAndJerk #CrossFitWeightlifting #Weightlifter #GirlsWhoLift #OlympicWeightlifting #SweatLife #Metcon #FitFam #MiamiBeachFitness #Community #NoDaysOff #Strength #TrainHard #WakeUpAndGrind #FollowMe

Tiger Blood (Time)
Three rounds for time of:
10 Clean and Jerks, 135/95
400m Run
Sprintervals 11 (4 Rounds for time)
4 Rounds on a 5 Minute Clock
Row 15/10 Calories
30 butterfly sit ups
Run 200 Meters
2 Rope Climbs

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Back Squat (5-3-1＋)
75-85-95%
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Sprintervals 10 (Time)
500 double unders for time, or 15 minutes of double unders-whichever comes first.
Metcon (Weight)
Supplement:

3 x 10 weighted front rack lunges (in place, 5 per leg)

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Handstand Push-ups (1-1-1-1-1)
Attempt 1 max effort set of strict handstand push-ups

Metcon
For time:
1 mile run
5 rope climbs
800m run
3 rope climbs
400m run
1 rope climb

Photo cred 📸: @garavsmurphy
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Clean&Jerk Complex (1-1-1-1-1)
Clean＋Front Squat＋Jerk

Metcon (2 Rounds for reps)
15 min EMOM
Min 1: 50 seconds calorie row
Min 2: 15 Goblet Squats (53/35)
Min 3:10 Burpees
Min 4: 1 attempt max strict pull ups
Min 5: Rest
You will have 2 separate scores. Total Calories and Total Pullups

Sprintervals 9 (4 Rounds for distance)
4 rounds for meters:
Row 2 minutes at 18 strokes per minute
Row 1 minute at 24 strokes per minute

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Floor Press (5-3-1+)
75-85-95%

Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
2 Minute cumulative parallette L-Sit hold buy in
5 Parallette Shoot Throughs
100M Farmers carry with a 35/25 plate
Shoot Throughs:
Push up on parallettes, pass through, dip on parallettes
butt touches ground, full extension on top, Pass back = 1 rep #CrossFit #CrossFit305 #Crossfita1a #stirlingroadcrossfit #fitness #fitfam #community #family #lifttogether #press #chestdaybestday #crossfitgirls

Reloaded 10am

CrossFit 11am

#Crossfit #Crossfita1a #crossfit305 #stirlingroadcrossfit #fitness #fitfam #girlsthatlift #snatch #clean #cleanandjerk #miami #miamibeach #lift #strength

Reloaded 9am (A1A Beach Wod)

CrossFit 10am
#CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #Lift #Snatch #Clean #Strong #Strength #Cardio #Gymnastics #Beach #Lifting #FitFam #Power #Speed #Miami #MiamiBeach #MIA #BurpeesSuck #Saturdays #WorldsBestGyms #NoDaysOff #Community

Metcon
2 Rounds For Time:
20 Wallballs
20 Pullups
20 Wallballs
20 Calorie Row
RX＋ Unbroken

Sprintervals 7 (8 Rounds for reps)
Eight efforts on 2 minutes at 85-90% effort of:
200 meter sprint

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Chipper #Sprint #Wallball #Row #Concept2 #AllTheRowers #Unbroken #Pullups #CrossFit #ConstantlyVaried #HighIntensity #FunctionalFitness #MiamiFitness #MiamiBeachBootCamps

Back Squat (3-3-3＋)
70-80-90%

Metcon
15 Min AMRAP
3 Toes To Bar
3 Box Step Ups 24/20
20 Double Unders
6 Toes To Bar
6 Box Step Ups
20 Double Unders
*3,3, 6,6 9,9, 12,12 etc.. on Toes To Bar and Box Step Ups
20 Double Unders after each round

photo cred: @garavsmurphy

#crossfita1a #crossfit305 #stirlingroadcrossfit #worldsbestgyms #miamifitness #fitcommunity #abs #strength #doubleunders #boxjump #jumparound #AMRAP #crossfit #weightlifting #gymnastics #skill #coordination #squat #legday #gymbro