Saturday

9am Reloaded. Beach at A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #WeDoCrossFitRight #WeBelieveInEachOther #Reloaded #BeachWOD #Miami #MiamiBeach #SweatLife #Fitness #InstaFit #FitnessPhoto #CrossFit #Weightlifting #OverHeadSquat #Snatch #Clean #Jerk #OlympicWeightlifting #Weightlifter #Gains #Biceps #Reebok

Friday

Metcon
For Time:
2 Mile Run
60 Pullups
60 Kettlebell Swings 53/35
60 Wallballs 20/14lb 10/9ft
6 Rope Climbs
*Partition everything ANY WAY YOU WANT.
Make your own strategy, everything just needs to get done.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms Fitness #InstaFit #FitnessPhoto #71stStreet #MiamiBeach #Miami #FortLauderdale #Run #Fast #Speed #Community #Chipper #Pullup #MoreKettlebell #WallballsSuck #RopeClimb #Metcon #WheresTheWeightlifting #Cardio

Thursday

Weightlifting
Back Squat (5-3-1＋)
75-85-95%
10lbs Heavier than 4 weeks ago

Metcon
20 Min EMOM
Min 1: 45 seconds MAX calories Assault Bike
Min 2: 10 Strict Press 95/63 (barbell starts on the ground)
Min 3: 20 Box Jumps 24/20
Min 4: 1 Min Plank Front or Sides (Can switch as needed)
Min 5: Rest
Score is total calories. RX only counts if all of the other movements are completed RX.

Supplement
Sprintervals 25 (4 Rounds for time)
Run 400 meters at 120% of your best time
Rest the amount of time it took you to run
Repeat 4 times.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Run #Jump #Squat #Climb #Lift #CrossFit #Weightlifting #BackSquat #RackWeightsStackPlates #LegDay #BootyBuilders #AssToGrass #Metcon #EMOM #AssaultBike #Press #Jump #Plank #Abs #Sweatlife #Miami #MiamiBeach #Fitness #FitFam #InstaFit

Wednesday
Toes-To-Bar (1-1-1-1)
T2B Skill Work
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
2K Row
Then AMRAP with remaining time:
50 Double Unders
10 Bodyweight Deadlifts
15 T2B
photcred: @garavsmurphy
#crossfit #stirlingroadcrossfit #crossfit305 #crossfita1a #wod #instawod #fitness #instafit #stretch #lifeguard #miamibeach #absordie #abs #instaabs #strength #strengthtraining #muscles #musclesbro #instabro #gymbro #gymlife #proteinfarts

Tuesday 9-20-16
Split Jerk (2-2-2-2-2)
From the rack
Metcon (Time)
For Time:
400m Run
15 Squat Cleans 135/93
30 Burpees
15 Squat Cleans
400m Run
RX＋ 155/108

20 Minute Time Cap
Sprintervals 24 (Time)
Row 500 meters at 115% of your best time
Rest the balance of 3 minutes
Row 400 meters at the same pace as above
Rest the balance of 3 minutes
Row 300 meters at the same pace as above
Rest the balance of 2 minutes
Row 200 meters at the same pace as above
Rest the balance of 2 minutes
Row 500 meters at 115% of your best time.

photocred: @garavsmurphy

#crossfit #wod #instafit #fitness #weightlifting #overheadsquat #photography #fitnessphotography #art #squat #power #strength #strengthtraining #crossfit305 #crossfita1a #worldsbestgyms #stirlingroadcrossfit #athlete #crossfitgames

Monday

Weightlifting
Floor Press 5-3-1＋
75-85-95%

Metcon
12 Minute AMRAP
30 second Parallette L-Sit hold
1 Rope Climb
15 Calorie Row
*L-sit hold time is accumulated. If you break before 30 seconds you must finish your remaining time before moving onto the rope climb.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #CrossFit #Gymnastics #Inverted #RopeClimb #WeBelieveInEachOther #Weightlifting #FloorPress #ChestDay #PushPull #L-Sit #Row #Concept2 #MotivationMonday #GetUpAndGetAfterIt #BuildingBetterHumans #Reebok

Sunday

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Wallballs #MoreKettlebell #BoxJump #IntervalTraining #TrainHard #LiveFast #DieOld #Fitness #CrossFit #CrossFitGirls #GirlsWhoLift #Miami #SweatLife #Reloaded

Saturday

9am Reloaded. Beach @ A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #BeachWOD #MiamiBeachBootcamp #FunInTheSun #Fitness #SweatLife #UseYourFitness #CrossFit #Sandbaggin #Swim #Run #Weightlifting #CloudGameStrong #JustForChad

Friday

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

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #CrossFit #CrossFitGames #AMRAP #SweatLife #GirlsWhoLift #GymLife #Miami #Fitness #ToesToBar #Deadlift #Snatch #Metcon #GoFaster #TrainHarder #WeBelieveInEachOther #Community

Thursday

Back Squat (3-3-3＋)
70-80-90%
10lbs heavier than 4 weeks ago

Metcon
For Time:
5 Hand Release Burpees
7 Pullups
10 Hand Release Burpees
7 Pullups
15 Hand Release Burpees
7 Pullups
20 Hand Release Burpees
7 Pullups
15 Hand Release Burpees
7 Pullups
10 Hand Release Burpees
7 Pullups
5 Hand Release Burpees
7 Pullups

Photo Cred: @garavsmurphy

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #CrossFit #Metcon #BackSquat #Triples #Strength #Gains #SquatLife #SquatEveryday #JustKidding #BurpeesSuck #Pullups

Wednesday

Metcon
0-5min
800 M Run
AMRAP Double Unders until 5 minutes.
Rest 2 Minutes
7-10min
400 M Sprint
AMRAP Double Unders until 10 minutes
Rest 2 Minutes
12-15min
400 M Run
AMRAP Double Unders until 15 minutes

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Deadlift #AMRAP #DoubleUnder #Run #Fast #Sprint #Intervals #Speed #Acceleration #Training #HighIntensity #Metcon #CrossFit

Shirt Sale!!!!!
All Shirts are $10

Tuesday
Snatch Balance (3-3-3-3-3)
Burgener in the Garage:

Burgener Coaching:

Catalyst Movement demo:

3 second hold at the bottom of the squat.
It’s okay to pop the bar up, try to catch as low as possible in OHS and hold for 3 seconds at the bottom before standing up.

Metcon
5 Rounds For Time
5 Front Squats 135/93
12 Kettlebell Swings 53/35
8 Box Overs 24/20 (Jump or Step)
*Front Squats are from the ground.
RX＋ Front Squat 185/133
KB 70/53
Box 30/24
Photo Cred @garavsmurphy

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Tshirt #Sale #Swag #Burgener #Coaching #Snatch #SnatchBalance #Weightlifting #OverheadSquat #Squat #Catalyst #Metcon #CrossFit #FrontSquat #MoreKettlebell #RX #Progenex

Monday

Floor Press (3-3-3＋)
70-80-90%
5lbs heavier than 4 weeks ago

Metcon
For Time:
21-18-15-12-9
Wallballs 20/14
Straight Leg Russian Twists (2 count)
Calorie Row
*Use the same medball for wallball shots and russian twists

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Run #Fast #SpeedKills #FloorPress #StrengthTraining #Gains #Weightlifting #Metcon #MotivationMonday #GetUpAndGetAfterIt #CrushGoals

Sunday

10am Reloaded

11am CrossFit

Photo cred: garavsmurphy

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Press #Jerk #OlympicWeightlifting # CrossFit #Weightlifting #DudesWhoLift #SweatLife #Miami #Fitness #MiamiBeachBootcamp #AMRAP #StrengthTraining #Tattoos #America #Progenex

Saturday

9am Reloaded. BeachWOD at A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Snatch #OverheadSquat #OlympicWeightlifting # CrossFit #Weightlifting #GirlsWhoLift #SweatLife #Miami #Fitness #MiamiBeachBootcamp

6:30pm #crossfit and #reloaded with #coach Jorge. #warmup for #crossfitbenchmark #helen #wod #instacrossfit #crossfit305

Friday “Helen”
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Benchmark #WOD #ClassicCrossFit #CrossFit #Metcon #Conditioning #CrossFitKettlebell #MoreKettlebell #Kettlebell #Pullups #Run #RunFaster #GetFast #Speed #Power

THURSDAY

Weightlifting
Back Squat (5-5-5＋)
65-75-85%
Weight should be 10lbs heavier than 4 weeks ago

Metcon (3 Rounds for reps)
3 Rounds Of:
3 Minute AMRAP
44 Double Unders
33 Abmat Situps
22 Pushups
Rest 1 minute between AMRAPS

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #InstaFit #Sunset #MiamiBeach #PalmTrees #MiamiBeachFitness #Miami #CrossFit #BoxLogo #MiamiGymLife #SweatLife #AMRAP #BackSquat #JumpRope #Situp #Pushup #A1A

WEDNESDAY

Weightlifting
Squat Clean ＋ Push Jerk ＋ Split Jerk (1-1-1-1-1)
Going to spend most of the hour working on this

Metcon
For Time:
1000m Row
at the top of the very next minute
Tabata Flutter Kicks
Right into
800m Run

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #CrossFit #WeightliftingWednesday #Miami #Fitness #GirlsWhoLift #OlympicWeightlifting #Clean #Jerk #SweatLife #MiamiBeach #Row #Run #Tabata #FollowBack

WEDNESDAY

Weightlifting
Squat Clean ＋ Push Jerk ＋ Split Jerk (1-1-1-1-1)
Going to spend most of the hour working on this

Metcon (Time)
1000m Row
at the top of the very next minute
Tabata Flutter Kicks
Right into
800m Run

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #WeightliftingWednesday #Weightlifting #Clean #Jerk #BarbellComplex #GirlsWhoLift #SweatLife #MiamiBeachFitness #CrossFit #Miami

TUESDAY
Floor Press (5-5-5+)
65-75-85%
All weights are 5lbs heavier than 4 weeks ago
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
5 Burpees
5 Box Jumps 24/20
1 Rope Climb 15′
10 Burpees
10 Box Jumps
2 Rope Climbs
Burpee and Box Jump reps increase by 5 reps each round.
Rope climbs increase by 1 rep each round.
5,5,1/10,10,2/15,15/3 etc..
Sprintervals 16 (Distance)
Run or Row 12 minutes for maximum distance #crossfit305 #crossfita1a #worldsbestgyms #swampmonster2016 #wod #crossfit #podium #paystobeawinner

Labor Day!
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

Xtreme #obstaclewod at #crossfit305 it is gonna literally make you #insane from the level of mindblowing #functionalfitness!

#worldsbestgyms #crossfita1a #crossfit #stirlingroadcrossfit #OCR #speedracer #race #footrace #miami #hollywood #305ordie #hoodfit #mygymisbetterthanyours

Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Sprintervals 15 (Time)
Airdyne or Concept 2 Rower, for calories

10 rounds for time of:
30 seconds at 85-90% effort
30 seconds at 40-50% effort

Rest 2 minutes

50 calories for time