WOD November 28, 2016 at 08:01PM

Two for Tuesday

EMOM 13
20 Minutes:
Minute 1: 2 Snatches
Minute 2: 40 Double Unders
Minute 3: 2 Power Clean ＋ 1 Split Jerk
Minute 4: Max over the bar Burpees to 30 seconds

Use 1 bar. You may increase or decrease load as you wish. In order for your burpees to count toward your score, you must make all lifts ＋ complete all double unders in that round before each minute is up. Score is heaviest snatch ＋ heaviest clean & jerk complex ＋ burpees. Clips must be on the bar in order for any lift to count. FORM BEFORE LOAD, ALWAYS.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #GuysWhoLift #EmbraceTheSuck #Snatch #Overhead #PowerClean #DoubleUnders #EMOM #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack

WOD November 27, 2016 at 08:01PM

Monday

Back Squat (5-5-5-5)
55-65-75-85%

TRAMRAP 3
AMRAP 6 of:
6 Step Down Box Jumps 24/20
6 Kettlebell Swings 53/35

Rest 4 minutes

AMRAP 6 of:
6 Burpee Box Jump Overs
6 Kettlebell Snatches, Per Arm

Rest 4 Minutes

AMRAP 6 of:
Bar Touch Burpees
Scale KB snatch to dumbbell snatch. Pick a weight you can keep moving with. Goal on burpees is to not rest. Set a sustainable pace. Coach will call out time every 15 seconds.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #DudesWhoLift #EmbraceTheSuck #Press #Overhead #Deadlift #Squat #Bench #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack

WOD November 26, 2016 at 08:01PM

Sunday

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #EmbraceTheSuck #Press #Overhead #Squat #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack

WOD November 25, 2016 at 08:01PM

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 #GirlsWhoLift #EmbraceTheSuck #Press #Overhead #Pistols #Squat #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack

WOD November 24, 2016 at 08:01PM

Post-Food Coma Friday Schedule:
305/A1A/SRCF – 9:00am Reloaded & 10:00am CrossFit
262 – 9:00am to 11:00am Open Gym “Sweating Gravy”

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #Deadlift #StrictPress #Weightlifting #Gainz #SweatEveryday #MiamiSweatLife #LiftWeights #StrengthTraining #TrainHarder #CrossFit #Fitness #Conditioning #Metcon #Biceps #PostThanksgiving #WOD #ThanksForWOD #SweatingPotatoes #AllTheGravy #FoodComaCarbs #FollowBack

WOD November 23, 2016 at 08:01PM

Thrursday

Thanksgiving Mega WOD at all locations!! @ 9:00am

We’re thankful for YOU.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #Deadlift #StrictPress #Weightlifting #Gainz #SweatEveryday #MiamiSweatLife #LiftWeights #StrengthTraining #TrainHarder #CrossFit #Fitness #Conditioning #Metcon #Thanksgiving #WOD #ThanksForWOD #TurkeyOnCrossFit #AllTheGravy #PassThePotatos #PotatoMountain #FollowBack

WOD November 22, 2016 at 08:01PM

Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am

Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym

We’re thankful for YOU.

Wednesday
Deadlift (6-6-6-6)
65-70-75-80%
Strict Press (6-6-6-6 )
65-70-75-80%
Superset deadlift and strict press.

Do Abs Climb?
5 Rounds for time of:
30 Anchored Sit Ups
2 Rope Climbs, 15′

Standard is shoulders to ground, touch dumbbells. These will be fast and less range of motion than a chest to thigh or butterfly sit up. An abmat is not required, but may be used.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #Deadlift #StrictPress #Weightlifting #Gainz #SweatEveryday #StrengthTraining #TrainHarder #CrossFit #Fitness #MoreBarbell #Abs #6pack #Metcon #FollowBack

WOD November 14, 2016 at 08:01PM

Tuesday

Pistols (1-1-1-1)

Metcon (3 Rounds for reps)
4 Min AMRAP
27 Calorie Row
27 Burpees
27 Pullups

Rest 4 Mins

4 Min AMRAP
21 Calorie Row
21 Burpees
21 Toes To Bar

Rest 4 Mins

4 Min AMRAP
15 Calorie Row
15 Burpees
15 Pullups

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #GirlsWhoLift #EmbraceTheSuck #Press #Overhead #Pistols #Squat #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack

WOD November 13, 2016 at 08:01PM

Monday

Back Squat (8-8-8-8)
45-55-65-75%
Single Leg RDL (10-10-10-10)
W/ Dumbbells

Metcon
4 Rounds For Time
9 Hang Power Snatch 95/63
15 Deadlifts 95/63
21 Box Jumps 24/20

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #EmbraceTheSuck #AssaultBike #Squat #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #JoeyDTakesGreatPhotos #JeffIsAModel #ChadMcKayIsAGreatCoach #FollowBack

WOD November 12, 2016 at 08:01PM

Sunday

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #Clean #Snatch #Weightlifting #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack

WOD November 11, 2016 at 08:01PM

Saturday

9am Reloaded. Beach At A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #Clean #Snatch #BeachWOD #Situps #Swim #CloudGameStrong #UseYourFitness #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack

WOD November 10, 2016 at 08:01PM

Friday

Three Wise Men Tribute (3 Rounds for reps) “Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then… “Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then… “Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #HeroWOD #EmbraceTheSuck #Snatch #Overhead #Squat #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack

WOD November 10, 2016 at 01:48PM

Don’t be a sucker, come run this mother clucker!

Don’t be a chicken, come get a lickin!

Link in bio to our last one

#crossfit305 #EXTREMEOBSTACLEWOD

WOD November 09, 2016 at 08:01PM

Thursday
Deadlift (8-8-8-8)
55-60-65-70%
Bent Over Reverse Fly (10-10-10-10)
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFitOpen#ThrustersSuck #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack

WOD November 08, 2016 at 08:01PM

Wednezday

Strict Press (8-8-8-8)
55-60-65-70%

30 Seconds of Flutter Kicks
Preform in between press sets

Metcon
12 min AMRAP
200m Shuttle Run (25 down, 25 back. 4 times)
8 Ring Dips
20 Butterfly Situps

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #MoreBarbell #Cardio #Conditioning #Friendship #FitnessFriends #AssaultBike #LadiesHour #Reloaded #CrossFitTraining #LemonCityBarbell #FollowBack

WOD November 07, 2016 at 10:18PM

Granite Games Qualifier 4

5 – 10 – 15 – 20 – 15 – 10 – 5

OHS (95/63)(Rx+ 115/73)
Toes to Bar
Metcon (Calories)
Optional cardio supplement:

90 seconds on, 30 seconds off for 5 rounds on rower or bike.

WOD November 07, 2016 at 08:29PM

@Progenex salted pretzel caramel bar now in stock AND THEY’RE FLIPPIN’ delicious!!! #crossfitmiamibeach #crossfitmiami #crossfit #crossfitgirls #caramel #sugar #protein #proteinbar #blk #prgnx #prgnxlifestyle

WOD November 07, 2016 at 12:28PM

EXTREME OBSTACLE WOD NOVEMBER 19TH AT 9am @crossfit305 #pullup #motivation #obstaclecourse #spartanrace #spartan #ropeclimb #crossfitgirls #crossfit #crossfitmiami #crossfitmiamibeach

WOD November 05, 2016 at 08:01PM

Sunday

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gymnastics #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #MoreBarbell #BurpeesSuck #BurpeeBroadJump #ConstantlyVaried #Gymnastics #Row #Jump #Climb #CrossFitTraining #LemonCityBarbell #FollowBack

WOD November 04, 2016 at 08:01PM

Saturday

9am Reloaded. Beach At A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #BeachWOD #Sandbag #Thrusters #Swim #EverySeasonIsBeachSeasonInFlorida #MiamiBeachBootcamp #SweatEveryday #CrossFit #Metcon #Jump #Climb #CrossFitTraining #LemonCityBarbell #FollowBack

WOD November 03, 2016 at 08:01PM

Friday

Free Friend Friday!

Metcon
With a partner, alternating at any point:
150 Wallballs
120 Butterfly Sit-ups
90 Air Squats
60 Burpees
30 Calories on Air Assault or Rower

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gymnastics #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #MoreBarbell #Cardio #Conditioning #PartnerWOD #Friendship #FitnessFriends #Jump #Climb #CrossFitTraining #LemonCityBarbell #FollowBack