Wednesday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Murderer’s Row (Calories)

Five 3-minute rounds of:

Power Clean, 10 reps

Box Jump, 10 reps

Row for max calories

Rest 3 minutes between rounds.

Post calories rowed.

SCL=95/63, 24/20″

RX=145/93, 28/24″

RX+=185/123, 36/30″

Coaches notes: Stagger every 2 or 3 minutes to allow for reset of rowers.
Open Participants: One break max on power cleans. Box should be high but reps should take no longer than 45 seconds. Row should be even across all rounds. Focus on a low, powerful stroke rate in the low 20s.

WOD February 20, 2017 at 08:01PM

TUESDAY
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Tuesday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Bergeron’s Burners (Time)

5 Rope Climbs

Rest 2:00

4 Rope Climbs

Rest 1:30

4 Rope Climbs

Rest 1:00

3 Rope Climbs

Rest :30

2 Rope Climbs

Rest 2 minutes

7-6-5-4-3-2-1

Push Press

C2B Pull Ups

Rest 2 minutes

50 burpees 8/7′

SCL = 3:1 B2F, 25/15, Jumping

RX=14′ rope climb, 95/63

RX+ = 14′ Legless, 50/35 DBs, Ring MU

Coaches notes: Stagger start by 2 minutes, partner people on the same rope & have them alternate unless they are able to climb touch & go.

Open participants: 80% effort, focus on breathing and pacing. Dumbbell and pull ups sets should be fast and unbroken. RX+ 1 break maximum on muscle up sets. Scale volume as needed. Burpees should be unbroken and evenly paced.

Tuesday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

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Bergeron’s Burners (Time)

5 Rope Climbs

Rest 2:00

4 Rope Climbs

Rest 1:30

4 Rope Climbs

Rest 1:00

3 Rope Climbs

Rest :30

2 Rope Climbs

Rest 2 minutes

7-6-5-4-3-2-1

Push Press

C2B Pull Ups

Rest 2 minutes

50 burpees 8/7′

SCL = 3:1 B2F, 25/15, Jumping

RX=14′ rope climb, 95/63

RX+ = 14′ Legless, 50/35 DBs, Ring MU

Coaches notes: Stagger start by 2 minutes, partner people on the same rope & have them alternate unless they are able to climb touch & go.

Open participants: 80% effort, focus on breathing and pacing. Dumbbell and pull ups sets should be fast and unbroken. RX+ 1 break maximum on muscle up sets. Scale volume as needed. Burpees should be unbroken and evenly paced.

Monday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Front Squat (6 x 3)

Empty Bar, 50-60-70-80-85%

E :90 for 18 minutes, alternate a squat set with a set of 10 Strict Pull Ups. RX+=Strict Chest to Bar. Scale to less reps, 1-2 very hard negatives or inverted bar/ring row.

T2B/WB/Thruster Sprint Triplet (Time)

15-12-9

Toes to Bar

Wall Ball Shots

Thruster

RX=14/10# 10/9′, 45/33

RX+=20/14# 10/9′, 75/53

RELOADED 14/10# 10/9′, 30/20# DB thruster

This is a sprint. Each set should be unbroken.
Open athletes; this should be a hard but not maximal effort. Focus on smooth movement, unbroken sets & short transition times. This will be your hardest effort of the week until Friday.