9am Reloaded. Beach @ A1A

10am CrossFit

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CrossFit Games Open 15.1
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#

CrossFit Games Open 15.1A
6-Minutes to Establish:
1-RM Clean and Jerk

ATHLETES ARE ONLY GRANTED THE ABILITY TO MOVE UP IN WEIGHT AFTER DEMONSTRATING GOOD FORM ON PREVIOUS WEIGHT TO THE COACH.
Do not go above your means.

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Weightlifting
Deadlift (12-12-12-12)
35-40-45-50%

Metcon
16 min EMOM
Minute 1:15 wall balls 20/14lb 10/9ft
Minute 2: 20 box jumps or step ups 24/20inch
Minute 3 : 45 sec sprint for calories on the @assaultairbike
Minute 4: Rest
Score is total calories.

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Metcon
8 Rounds For Time:
200 m Run
12 Goblet Lunges 53/35 (6 per leg)
1 Rope Climb

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Skill Work
Power Snatch (1-1-1-1)
Toes-To-Bar (1-1-1-1)

Metcon
3 rounds for time
21 calorie row
15 bar-facing burpees
9 power snatch (95/63)
Scaled: Empty bar from mid shin
RX＋ : Squat Snatch

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Weightlifting
Back Squat
12-12-12-12
35-40-45-50%

Superset with Strict Pull Ups. Half of your max rep.
If you have 8 strict pullups you’ll do 4 pullups each superset.

Metcon:
Min 0-4
400m run then AMRAP Cindy with remainder of time
rest 4 minutes
Min 8-12
400m run then AMRAP Cindy with remainder of time
rest 4 minutes
Min 16-20
400m run then AMRAP Cindy with remainder of time

Photo Cred: @garavsmurphy

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10am Reloaded

11am CrossFit

Photo Cred: @garavsmurphy

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9am Reloaded. Beach @ A1A

10am CrossFit

Photo Cred: @garavsmurphy

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #Miami #MiamiBeach #FortLauderdale #Fitness #SouthFloridaCrossFit #CrossFitCommunity #FitFam #InstaFit #GetOutAndRow #Concept2 #RowFastAndHard #MotivationMonday #Squat #Strength #Training #Pullups #CrossFit #Benchmark #WOD #Run #Speed #Intervals #Metcon #WorldsBestGyms

Normal schedule resumes Friday PM weather permitting.

All gyms, 1 class at 9am.

Home WOD
“Death by Burpee”

With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute and so on, until you are not able to complete the required number of burpees in the minute.

Post times to the facebook group athlete forum or in comments here. If you’re not a member of the athlete forum, friend your coach on Facebook and we will add you! (Yes, we know your “sick.” Who does burpees at home alone without AC? We do.) Photo cred: @garavsmurphy

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #HurricanesDontStopFitness #CantStopFitness #CrossFit #Community #Miami #MiamiBeach #FortLauderdale #Fitness #FitFam #InstaFit #FitnessPhoto #Kettlebell #Metcon #HomeWOD #Abs #Biceps #CrossFitEverywhere #BurpeesSuck #EspeciallyAtHomeSolo #DoThemAnyways #BurpeesAreGoodForYou #HurricaneMatthew #StaySafeEveryone

All gyms, 1 class at 9am.

Home WOD
3 Rounds for Time:
75 Air Squats
50 Sit-ups
25 Push-ups

Post times to the facebook group athlete forum or in comments here. If you’re not a member of the athlete forum, friend your coach on Facebook and we will add you!

Photo cred: @garavsmurphy

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #HurricanesDontStopFitness #CantStopFitness #CrossFit #Community #Miami #MiamiBeach #FortLauderdale #Fitness #FitFam #InstaFit #FitnessPhoto #Kettlebell #Metcon #HomeWOD #Abs #Biceps #CrossFitEverywhere #Squat #SitUp #Pushup #HurricaneMatthew #StaySafeEveryone

Weightlifting
Strict Press (1-1-1-1-1)
Find a 1 rep max

Metcon:
“Fran”
For Time:
21-15-9 reps of:
Thrusters 95/65
Pull-ups

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Photo Cred: @garavsmurphy

Weightlifting Skill Work
Thrusters (1-1-1-1-1)
This is Skill work for thrusters. Elbows, hand placement, breathing methods, pacing

Kipping Pull-up (1)
Practice the kipping Pull-up *Take this skill work seriously, both movements will help you out tremendously on Wednesday.

Metcon
3 Rounds For Time:
500M Row
800M Run *Mobility work for the remainder of class

Supplement:
Sprintervals 30
Four efforts of:
Run 400 meters @ 133% of best time.
Rest 1 minute

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Weightlifting
Back Squat 1-1-1-1-1
Find a new 1 Rep Max Back Squat

Metcon
12 Minute EMOM
Min 1: 15 Unbroken Wallballs 20/14lb 10/9ft
Min 2: 5 Shoulder to Floor on Ropes (RX straight body, no knee bend)
Min 3: 40 Seconds of Max Rep Burpees
*Score is total burpees

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10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #Run #Faster #Speed #Weightlifting #LiftWeights #Snatch #CleanAndJerk #OlympicWeightlifting #Weightlifter #Metcon #WeBelieveInEachOther #InstaFit #FitPhoto #FitForLife #TrainHarder #LiftHeavy #GoUntilYourOutOfBreath #Wodify #305Fitness #ConstantlyVaried #CrossFit

9am Reloaded. Beach at A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #Run #Faster #Speed #Weightlifting #LiftWeights #Snatch #CleanAndJerk #OlympicWeightlifting #Weightlifter #Metcon #WeBelieveInEachOther #InstaFit #FitPhoto #FitForLife #TrainHarder #LiftHeavy #GoUntilYourOutOfBreath #Wodify #305Fitness #ConstantlyVaried #CrossFit

Weightlifting
Clean and Jerk (1-1-1-1-1)
20 Mins to build to a max

Metcon
For Time:
1 Mile Run

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #Run #Faster #Speed #MileTimeTrial #Weightlifting #CleanAndJerk #OlympicWeightlifting #WeBelieveInEachOther #InstaFit #FitPhoto #FitForLife #TrainHarder #LiftHeavy #GoUntilYourOutOfBreath #Wodify #305Fitness #ConstantlyVaried #CrossFit

Weightlifting
Back Squat (5-5-5)
40-50-60%
These should be light

Metcon
15 Minute AMRAP
15 Kettlebell Swings 53/35
15 Kettlebell Deadlift
10 Goblet Lunges (5 per leg)
10 Ring Dips

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Skill Work:
Double Unders/Triple Unders

Metcon
3 Rounds Each For Time:
100 Double Unders
25 Hand Release Pushups
Start a new round every 4 Minutes.
*RX is hips DO NOT rest on the ground on the bottom of hand release pushups

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Weightlifting
Snatch (1-1-1-1-1)
20 mins to build to a max snatch

Metcon
“Running Jackie”
For Time:
1200M Run
50 Thrusters 45/33
30 Pullups

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #CrossFit #Benchmarks #WOD #Jackie #GoFaster #RunFaster #Speed #Thrusters #Pullups #Weightlifting #Gymnastics #Snatch #OlympicLift #Weightlifting #BarbellsGoinUpOnATuesday #Miami #MiamiBeach #FortLauderdale #Fitness #FitCommunity #FitFam #InstaFit #FitnessPhoto #305Fitness #DudesWhoLift #SweatLife

Weightlifting
Floor Press (5-5-5)
40-50-60%

Metcon
12 Minute AMRAP
40 Calorie Row
60 Air Squats
40 Box Jumps 24/20
20 Bar Touch Burpees
*BOTH hands MUST touch the bar on the burpees

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #WeBelieveInEachOther #CrossFit #Community #InstaFit #SweatLife #Miami #MiamiBeach #Fitness #BoxJump #AssaultBike #Coach #WOD #DoTheClassWOD #BenchmarkWOD #Jackie #ThrustersSuck #ChestDay #MotivationMonday #ExerciseOlympics #BuildingBetterHumans #Reebok #Progenex #America

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #WeDoCrossFitRight #WeBelieveInEachOther #Reloaded #BeachWOD #Miami #MiamiBeach #FortLauderdale #SweatLife #Fitness #InstaFit #FitnessPhoto #CrossFit #Weightlifting #Metcon #Row #Concept2 #Cardio #LadiesHour #Community #FitFam #FitnessAndFriends