Saturday
CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
Metcon
Metcon (Time)
6 rounds for time:
500m row
100 single Unders
400m run
15 Burpees
Beach Wod
CrossFit A1A – RELOADED
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
200 M Sand Bag Throw with Jump (100 + 100)
20 Sand Bag Slam
20 Around The Clock Lunges (10 each side)
200 m Run
20 Butterfly Dip
Army Crawl to reach the Ocean
200 Swim/Run
20 Inner Thigh Press to Crunch
Side plank walking to the Starting Point
RX+
Around the Clock Lunges with Sand Bag
You’re stuck with Jeff.
CrossFit 262 – CrossFit
Front Squat + Split Jerk (Build to a heavy set in 20 minutes)
This is gonna be tough. (Time)
30 – 20 – 10
Pull ups
Calories rowing
right into
30 – 20 – 10
Shoulder to Overhead (Rx 95/63)(Rx+ 135/93)
Jumping Lunges
WOD February 09, 2017 at 08:01PM
FRIDAY
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
15.3
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Warm-up (No Measure)
Row 250 meters slow
Rest 30 seconds
Row 250 hard
then, 3 rounds of:
7 ring rows
7 push ups
7 super mans
7 dips
Muscle-ups (1)
Spend 10 minutes working on the muscle up with your coach. Start with banded or floor transitions and build the skill based on your individual level.
CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scale to do at least 2 rounds. For muscle ups, scale to 14 pull ups & 14 dips. Choose a wall ball weight that you can do 50 unbroken reps with when you’re fresh. Double Unders should take no more than 2 minutes.
15.3
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
Warm-up (No Measure)
Row 250 meters slow
Rest 30 seconds
Row 250 hard
then, 3 rounds of:
7 ring rows
7 push ups
7 super mans
7 dips
Pull-ups (1)
Spend 10 minutes working on the pull up with your coach. Start with banded or floor pulls and build the skill based on your individual level.
CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scale to do at least 2 rounds. For muscle ups, scale to 14 pull ups & 14 dips. Choose a wall ball weight that you can do 50 unbroken reps with when you’re fresh. Double Unders should take no more than 2 minutes.