FREE FRIEND FRIDAY

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

Thursday
Skill
Power Clean
Power Clean as skill work.
Practice footwork, high pulls, hitting the positions etc.. Metcon
9 Min EMOM
1 Power Clean ＋ 1 Hang Power Clean ＋ 1 Jerk
All 3 reps unbroken.
Can do push or split jerk

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

Wednesday

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

WOD 1 gets released tomorrow! Any guesses? Hint: it’s barbell heavy.Sign up link is in bio. Use code SWAMP16 for a deal. #CrossFit #themonsterseries #competition #fitness #miami #fortlauderdale

Tuesday

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

The #whole30 starts today! Last chance to sign up with any coach or email crossfit305@fit262.com #fit #health #healthy #fitness #biohack #biohacker #nutrition #crossfit #crossfitmiami #crossfitmiamibeach #crossfit305 #crossfita1a #stirlingroadcrossfit #fitlife #cantexerciseoffabaddiet

MONDAY

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

Sunday

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

Saturday

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

Ready to get RIPPED? #whole30 link in bio

Make the choice #crossfit #wod #snatch #nike #metcon #instafit #gym #box #getlifted #gymbros #workout #gymlife #miami #miamibeach

Friday
Power Snatch (2-2-2-2-2)
Power Snatch skill work.

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

Ghosts on the machine
#crossfit #rowing #fitness #wod #wodlife #fitlife #instafit #workhardplayhard #miami #miamibeach #photography #crossfitphoto

Thursday

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

Wednesday

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

Tuesday July 19th
Strength:
8 Minute EMOM
6 Handstand Push-Ups

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

“At dawn, when you have trouble getting out of bed, tell yourself: ‘I have to go to work—as a human being. What do I have to complain of, if I’m going to do what I was born for—the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”- Marcus Aurelius #crossfit #worldsbestgyms #crossfit305 #crossfita1a #stirlingroadcrossfit #concept2 #rowing #erg #fitness #fitlife #instafit

MONDAY

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

SUNDAY

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #Kettlebell #HangOn #OlympicWeightllifting #Snatch #Clean #Jerk

SATURDAY

9am Reloaded. BeachWOD at A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #LSit #HangOn #Abs #OlympicWeightllifting #Snatch #Clean #Jerk

Friday
Split Jerk 2-2-2-2-2-2-2
18 Min AMRAP
40 Box Step Ups
30 Calorie Row
20 Push Ups
10 Squat Cleans 135/93

#crossfit #wod #mobility #friend #workoutbro #gymbro #america #miami #crossfit305 #crossfitA1A #stirlingroadcrossfit #photography #worldsbestgyms

Thursday

Gymnastics
Muscle Up Skill Work
Work on muscle ups and progressions

Metcon
6 Rounds For Time:
30 Double Unders
8 Chest to Bar Pullups
RX＋ 5 Bar Muscle Ups

Supplement
For Time:
30-20-10
Russian Twists
Medball Situps

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #Deadlift #Gymnastics #MuscleUp #DoubleUnder #America #Progenex #Abs

WEDNESDAY

Weightlifting
Deadlift
5-5-5-5 (60% 70% 75% 80%) Metcon
For Time:
3 Rounds of:
10 Kettlebell Sumo Deadlift High Pulls 53/35
10 Butterfly Situps

2 Rounds of:
8 Kettlebell Swings
8 Toes To Bar

1 Round of:
6 Rope Climbs 15′ *No Rest between rounds

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #MoreKettlebell #Gymnastics #Weightlifitng #Deadlift #ConstantlyVaried

Farm Fresh summer food. Perfect time to start the #whole30