TUESDAY
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up (No Measure)
Hungry Hungry Hippos!
https://youtu.be/PwMDi-jAim0
Keep it Thoreau (AMRAP – Rounds)
5 Rounds for time of:
10 Toes to Bar
10 Box Jumps 24/20
Rest to 10 minutes
5 Rounds for time of:
20 Hang Dumbbell Snatch 50/35
40 Double Unders
Rest to 20 minutes
5 rounds for time of:
5 Burpees
120 yard shuttle run, 15 yard out & back
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
Warm-up (No Measure)
Hungry Hungry Hippos!
https://youtu.be/PwMDi-jAim0
Keep it Thoreau (AMRAP – Rounds)
5 Rounds for time of:
10 Toes to Bar
10 Box Jumps 24/20
Rest to 10 minutes
5 Rounds for time of:
20 Hang Dumbbell Snatch 50/35
40 Double Unders
Rest to 20 minutes
5 rounds for time of:
5 Burpees
120 yard shuttle run, 15 yard out & back
MONDAY
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up (No Measure)
SMACK!
https://www.youtube.com/watch?v=4-ZraI7u8vo
Front Squat (5 x 6)
Empty Bar-60-65-70-75
E2M for 20 Min, alternate with 10 Kroc rows per side.
https://www.youtube.com/watch?v=SAMcarbfywA
https://www.t-nation.com/training/kroc-rows-101
Third Degree (Time)
21, 15 & 9 reps of:
Thrusters 75/53
Bar Touch Burpees
Pull Ups
RX+ 50/35# DBs, Chest to bar
10 minute time limit
Wiseman Supplement 5 (No Measure)
Spend 5 minutes working on hip mobility while lying on your back.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
Warm-up (No Measure)
SMACK!
https://www.youtube.com/watch?v=4-ZraI7u8vo
Goblet Squat (10 x 10)
EMOM 20
Even: 10 Goblet Squats
Odd: 20 plank Knees to Elbows
Third Degree (Time)
21, 15 & 9 reps of:
Thrusters 75/53
Bar Touch Burpees
Pull Ups
RX+ 50/35# DBs, Chest to bar
RELOADED 30/20 DBs
10 minute time limit
Third Degree (Time)
21, 15 & 9 reps of:
Thrusters 75/53
Bar Touch Burpees
Pull Ups
RX+ 50/35# DBs, Chest to bar
RELOADED 30/20 DBs
10 minute time limit
Wiseman Supplement 5 (No Measure)
Spend 5 minutes working on hip mobility while lying on your back.
