Tuesday
Gymnastics
8 Mins EMOM
8 Dips

Metcon
For Time:
20 Overhead Lunges 95/63
20 Bar Facing Burpees
20 Front Rack Lunges
400M Run with plate 45/25
10 Overhead Lunges
10 Bar Facing Burpees
10 Front Rack Lunges
400M Run No plate
RX＋ 135/93
All lunges are IN PLACE.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #QuadWOD #LegDay #LungeAndLearn #LungeAndRun #ConstantlyVaried

Monday

Overhead Squat 5-5-5-5
@ 60%, 70%, 75%, 80%

Metcon
EMOM for 4 Rounds
Min 1: 20/15 Cal Row
Min 2: 40 Double Unders
Min 3: Max seconds L-Sit Hang
Min 4: Rest

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #OverheadSquat #Metcon #EMOM #Row #Dubs #L-Sit #Inverted #RopeClimb

SUNDAY

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #CrossFit #MiamiFitness #PoweredByCommunity

Power Unleashed. Enhance your power & support your strength with the new #Nano6. Now available at the @Reebok outlets at Sawgrass Mills and Palm Beach Outlets! You’ll also receive a 2-week free trial membership to our box with purchase! #PowerToBeMore

SATURDAY

9am Reloaded. BeachWOD @ A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #BeachAndBurpees #BeachWOD #CrossFit #Clean #Jerk #Snatch

Friday

Rope Climb Skill Work
Practice Rope Climbing.
Legless, 1 hand, Inverted etc.. Metcon
For Time:
800 M Run
40 air squats
2 Rope Climbs
20 Cal Assault Bike
400 M Run
20 air squats
1 Rope Climbs
10 Cal Assault Bike
Rx＋ Pistols instead of air squats

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #LegDay #Run #Squat #Bike #RopeClimb #SkillDay

Our next nutrition challenge starts July 25th! 30 days to change your life with the guidance of professional coaches. Link in bio.

It’s here. Re-engineered for a better fit, the new #Reebok #CrossFit Nano 6.0 helps create stability and maximal power for any #WOD. Get the #Nano6 at your local @DicksSportingGoods in:
-Boynton Beach
-Coral Springs
-Fort Lauderdale
-Miami
-Pembroke Pines
-Plantation
-Wellington

THURSDAY

Weightlifting
Deadlift 5-5-5-5
60%-65%-70%-70%

Metcon
5 Rounds For Time
10 Toes To Bar
10 Kettlebell Swings 70/53
10 Wallballs 20/14lb 10/9ft

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Deadlift #OverheadSquat #Metcon #Weightlifting #Gymnastics #CrossFit #ConstantlyVaried #Fitness #Nano6DropsToday

Wednesday
Gymnastics
8 Min EMOM
6 Strict Chest to bar pullups
If you fail to complete 6 reps on a round move down 2 reps the next round

Metcon
16 Mins E4MOM
400 M Row
10 Burpees
10 Ring Dips
RX＋ Ring muscle up into dips

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Metcon #Gymnastics #StrictPullup #BicepBurner #Burpee #Dips #CrossFit

Tuesday

Weightlifting
Overhead Squat or Front Squat (5-5-5-5) 60% 65% 70% 70%

Metcon
0-5 Min EMOM 10 Alternating Dumbbell Snatches
5-10 Min EMOM 10 Handstand Pushups
At 10 Mins
2 Rounds For Time:
400 M Run
15 Thrusters 95/63
*Score is time for the 2 rounds of 400m Run and thrusters.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #FrontSquat #OverheadSquat #EMOM #RoundsForTime #ConstantlyVaried

MONDAY

4th of July.

1 MEGA BEACHWOD 9am AT CROSSFIT A1A!!! CrossFit 305 and Stirling Road CrossFit will be closed.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #CrossFit #BeachWOD #4thOfJuly #ComeJoinTheFunAndExercise #Merica #WeWantYouToWorkOut #UncleSam

SUNDAY

Reloaded 10am

CrossFit 11am

SATURDAY

Reloaded 9am (A1A Beach WOD)

CrossFit 10am

THURSDAY

Metcon (AMRAP – Reps)
30 Min EMOM
Min 1: 10 Cal Assault Bike
Min 2: 10 Dips
Min 3: 10 Cal Row
Min 4: 10 Wallballs 20/14 lb 10/9 ft
Min 5: 10 Kettlebell Swings 53/35
Min 6: Rest

RX＋ 70/53 KB Swings
Rotate through the 6 minute circuit 5 times (total of 30 minutes). Assault bike should be all out sprint each time.

On the final time through, all movements should be an AMRAP for 30 seconds on the minute.
Supplement
Metcon (Time)
30 GHD Situps For Time

#CrossFit #CrossFitA1A #CrossFitStirlingRoad #CrossFit305 #Fitness #Strength #Power #Speed #Lift #Workout #WOD

WEDNESDAY

Weightlifting
Deadlift (5-5-5-5)
60% 65% 70% 70%
Metcon
Metcon (Time)
For Time:
21 Pullups
400 M Run
15 Pullups
400 M Run
9 Pullups
400 M Run

Rest 2 mins then

42 Double Unders
42 Russian Twists (20/14)
30 Double Unders
30 Russian Twists
18 Double Unders
18 Russian Twists
Time is when everything is completed.

Straight legs off the ground on Russian Twists. Count each tap as 1.

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #Strength #Speed #Endurance # METCON #AMRAP #WOD

SATURDAY

9AM Reloaded (Beach Wod @ A1A)

10AM CrossFit

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #Beach #Lift #Strength #Speed

THURSDAY

Conditioning
Brenton (Time)
5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here
100 Butterfly Sit Ups (Time)
Start with shoulders on floor. Sit up to 90 degrees or more, touch ground IN FRONT of feet.
Supplement
Up In Smoke (abs) (No Measure)
2 rounds
1 minute leg lift hold
30 second rest
1 minute flutter kicks
30 seconds rest
1 minute bicycle crunch
30 second rest

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #MuscleUp #Abs #Row #Jump #METCON #WOD #AMRAP #EMOM

WEDNESDAY
Max Out Day!
Conditioning
Metcon (AMRAP – Reps)
3 minute double under test
Strict Pull Up Test (Time)
2-4-6-8-10-8-6-4-2
Unbroken Strict Pull Ups

If you break a set, re-start that set.
7 Minute Burner (Time)
7 Minute AMRAP:
Row 200 Meters
5 Over the Rower Burpees

RX＋ = Finish each round with 3 bar muscle ups
Supplement
Metcon (No Measure)
30 GHD Sit Ups.
If possible, go straight through without stopping.
RX＋ = 50 for time

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #MAX #Abs #WOD #METCON #Burpees #PullUps

TUESDAY
Max Out Day!
Strict Press (5, 3, 2, 2, 1, 1 @ 60%, 70%, 80%, 90%, 95%, 103%)
Barbell Press. This is the culmination of our strength program.

Ask coaches for a spotter if you are uncomfortable at high weights. A full squat requires the hip crease to go below the top of the knee, so make sure we go to full depth and don’t leave any doubt in our PR attempts!
Conditioning
Push Up Ladder Test (Time)
5-10-15-20-25-20-15-10-5
Unbroken Push Ups
5 minute grind (AMRAP – Rounds and Reps)
5 minute AMRAP
7 Nurpees
1 rope climb 15′
Supplement
Metcon (AMRAP – Reps)
3 minute double under test
Metcon (No Measure)
30 GHD Sit Ups.
If possible, go straight through without stopping.
RX＋ = 50 for time

#CrossFit #CrossFitStirlingRoad #CrossFitA1A #CrossFit305 #Fitness #MaxOut #Press #METCON #AMRAP #WOD

SUNDAY

10am Reloaded

11am CrossFit

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #Strength #Speed #WOD #AMRAP #EMOM

SATURDAY

9am Reloaded (A1A Beach WOD)

10am CrossFit

#CrossFit #CrossFitA1A #CrossFitStirlingRoad #Strength #Speed #Fitness #Lift #WOD #AMRAP #EMOM

FRIDAY

Conditioning
49 Fallen (Time)
49 push-ups
49 sit-ups
49 box jumps (24/20)
49 db thrusters (30/20)
49 calories on concept rower
49 push press
49 air squats

#CrossFit #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Fitness #Speed #WOD #METCON

THURSDAY

Skill
Pick a skill, work with your coach for 20 minutes.

Conditioning
Beefy (Time)
20-16-12-8-4 reps for time:
KB Swing (53/35)
Overhead Plate Lunge (35/15)
Nurpee (no push up burpee)
Toes To Bar
Double Under
As many attempts as desired. Have someone hold the rower down if needed.

Supplement
100 Butterfly Sit Ups (Time)
Start with shoulders on floor. Sit up to 90 degrees or more, touch ground IN FRONT of feet.

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #Strength #BEEFY #Abs #KettleBells #METCON #WOD