Wednesday
Skill
Bar Muscle-ups (1-1-1-1)
Math (Time)
“Math”
100 abmat butterfly sit ups
15′ rope climb, 5 reps
100 squats
Run 500 meters
100 kettlebell swings 53/35
50 Burpees

#selfie with the #forbiddenfruit… See what I did there @shloimyherz

TUESDAY

Weightlifting
Snatch Pull＋Snatch＋OHS (1-1-1-1-1)
15 minutes to build to a heavy complex

Metcon
3 Rounds For Time
500 M Row
800 M Run

Supplement
Sprintervals 6 (5 Rounds for distance)
5 rounds for meters:
Row 1:30 at 20 strokes per minute
Row :30 at 40 strokes per minute

photo cred 📸: @garavsmurphy

#CrossFitA1A #StirlingRoadCrossFit #CrossFit305 #WorldsBestGyms #AssaultBike #Row #Run #Cardio #Metcon #Fitness #MiamiFitness #FitCommunity #MiamiBeach #CrossFit #Weightlifting #Snatch #Sprint #LiftHeavyMoveFast

MONDAY

Weightlifting
Floor Press 3-3-3＋
(70-80-90%) Metcon
For Time:
30 Power Cleans 155/105
30 Over The Bar Burpees
30 Calorie Row
RX＋ 225/155

#CrosFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Handstand #Gymnastics #Balance #Fitness #PowerClean #BurpeesSuck #Row #Lift #PoweredByCommunity #GymBros #ChestDay #FloorPress #TrainingPartners #Coach #MiamiFitness #305 #CrossFit #Reloaded

SUNDAY

10 am Reloaded

11am CrossFit

#CrosFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #BoxJump #StepUp #BenchmarkWOD #Christine #Abs #Run #Jump #Lift #Squat #PoweredByCommunity #FitFam #MiamiFitness #A1A #MiamiBeachBootcamp #CrossFit #Reloaded

SATURDAY

Reloaded 9am (A1A Beach WOD)

CrossFit 10am

#CrosFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Situp #Abs #BeachWOD #Run #Jump #Lift #Squat #PoweredByCommunity #GymBro #MiamiFitness #305 #MiamiBeachBootcamp #CrossFit #Reloaded

FRIDAY

Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Sprintervals 4 (Calories)
Tabata
Air Assault or Concept 2 rower for calories

#crossfit #crossfit305 #crossfita1a #stirlingroadcrossfit #lift #deadlifts #boxjumps #rowing #calories #webelieveineachother #wallballs

Thursday
Back Squat (5-5-5＋) 65-75-85%
Percentages are based off of 90% of one rep max

Metcon (AMRAP – Reps)
15 Min EMOM
Min 1: 10 Wallballs
Min 2: 15 KB Swings 53/35
Min 3: 20 Abmat Situps
The last round through is a 1 minute AMRAP of each movement

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #doubleunder #kettlebell #abs #6pack #AMRAP #EMOM #wallballssuck #dudeswholift #sweatlife #squat #strength

photo cred 📸: @garavsmurphy

Wednesday

Skill
Double-Unders

Metcon
25 Minute AMRAP
50 Double Unders
400 M Run With Plate 45/25
400 M Run No Plate
5 Rope Climbs

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymgirl #kettlebell #chickswholift #sweatlife #claws #manipedi #womanhands #fitmoms #fitmom #momswholift #instafit #gripstrength #metcon #fourhundreds #ropeclimb

Tuesday

Weightlifting
Clean Pull＋Clean＋Jerk (1-1-1-1-1)
15 minutes to build up to a heavy complex

Metcon
5 Min AMRAP
8 Toes To Bar
16 Air Squats
-Rest 1 Min-
5 Min AMRAP
8 Toes To Bar
16 Air Squats
RX＋ pistols

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #press #dudeswholift #sweatlife #coach #teach #learn #constantlyvaried #highintensity #functionalmovements

MONDAY
Weightlifting
Floor Press (5-5-5+ @ 65-75-85%)
All percentages are based off of 90% of actual 1 rep max
Metcon
Surfer on Acid (Time)
3 Rounds for time of:
Run 400 meters
21 Burpees

RX+ = 5 Bar Muscle Ups to finish each round
Supplemental Conditioning
Sprintervals 2 (Distance)
On a Concept 2 rower complete the following:

4 minutes at 20 strokes per minute. Photo cred @garavsmurphy

SUNDAY

10am Reloaded

11am CrossFit

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #deadlift #rawstrength #strongman #500club #usapl #dudeswholift #sweatlife #addidas

SATURDAY

9am Reloaded (A1A Beach WOD)

10am CrossFit

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #beachwod

FREE FRIEND FRIDAY

Metcon
For Time:
800 M Run
40 Pullups
30 Thrusters 95/63
20 Calories Rowing

Supplement
Metcon (No Measure)
8 Rounds
:45 sec on :45 sec off
row or bike

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #kettlebell #dudeswholift #sweatlife #rowing #concept2 #crossfitrowing #aerobiccapacity

photo cred 📸:@garavsmurphy

THURSDAY

Weightlifting
Snatch (1-1-1-1-1)

Metcon
5 Rounds For Time
10 Russian/Eye level Kettlebell Swings 53/35
20 KB Lunges
Hold KB however you want on lunges
Rx＋ KB never touches the ground

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #kettlebell #deadlift #5plates #dudeswholift #sweatlife

Is your spine fully mobile? Do you have good lumbar flexion and full thoracic extension? The #jeffersoncurl js a great exercise to improve flexibility and strength in a full Rom or “compromised” position. @gymnasticsbodies #gymnasticsbodies #weightlifting #deadlift #crossfit #wod #miamibeach #fitness #fitlife #gymbro #stronglikebullflexiblelikebull

Wednesday

Weightlifting
Deadlift (5-3-2-2-1-1)
60-70-80-90-95-103%

Metcon (AMRAP – Reps)
Alternating Tabata 8 Rounds each of Pushups & Toes to bar
:20 sec on :10 sec off
:20 sec pushups
:10 sec rest
:20 sec t2b
:10 sec rest
etc.. #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #miamiheat #gymbro #deadlift #maxeffort #strength #getstrong #weightliftingwednesday #dudeswholift #sweatlife #soretodaystrongtomorrow

photo cred 📸: @garavsmurphy

TUESDAY

Handstand Walk Skill work.

Against a wall lifting 1 hand at a time.
Shoulder taps against a wall.
Free standing shoulder taps.
Handstand Walk.

Metcon
3 Rounds on a 5 Min Clock
800 M Run
30 Butterfly situps
If you fail a round it becomes a 20 min AMRAP

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymchick #kettlebell #amrap #metcon #handstands #handstandwalk #abs #runfast #friendsandfitness #girlswholift #sweatlife

Phone off for the entire weekend. Mission accomplished. Now back to regularly scheduled programming.

MONDAY

Overhead Squat (5-3-2-2-1-1)
60-70-80-90-95-103%

Metcon
12 Min AMRAP
10 Hang Power Cleans Unbroken 95/63
50 Double Unders
RX＋ 135/93
Any break during hang power cleans is an immediate 10 Over the bar burpee penalty

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #clean #doubleunder #overheadsquat #motivationmonday #dudeswholift #sweatlife #unbroken

SUNDAY

10am Reloaded

11am CrossFit

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #cleanandjerk #splitjerk #dudeswholift #sweatlife

SUNDAY

10am Reloaded

11am CrossFit

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #cleanandjerk #splitjerk #dudeswholift #sweatlife

SATURDAY

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

WOD 1A
“SWAMP LEGS”
5 minute AMRAP
SQUAT CLEAN & OVERHEAD
In 5 minutes (7 minutes for teams) take the barbell from the ground, through a front squat and finish overhead in a fully locked out position. Any combination of movements is allowed as long as the bar starts from the floor, passes through a front racked squat and finishes overhead, locked out. For teams, one person must be hanging from a pull up bar in order for any reps to be completed.
RX 225/133
INT/MAS 165/103
SCL 115/73
TEAM 165/103
Wod 1B “DT”
In 5 minutes (8 minutes for teams), complete as many rounds and reps as possible of:
Deadlift, 12 reps
Hang Power Clean, 9 reps
Shoulder to overhead, 6 reps

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.