Sunday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Hang Power Snatch (3-3-3-3-3-3-3)
Back Squat (3-3-3-3-3-3-3)
Metcon
30 Muscle-Ups (Time)
30 muscle-ups for time
Scale to 2,3, or 4x pullups and dips per muscle up
Sunday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
Metcon
541s + Rope (3 Rounds for time)
3 efforts on a 10 minute clock:
Row 500 Meters
3 Rope Climbs, 15′
Run 400 Meters
100 Double Unders*
*sub double unders with 25 burpees
Practice double unders and rope climbs before the wod.
WOD January 27, 2017 at 08:01PM
SATURDAY
9am Reloaded. Beach at A1A
10am CrossFit#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Beach Wod
Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A – RELOADED
Metcon
Beach Wod 3 (AMRAP – Rounds and Reps)
20 Min AMRAP
10 Sphinx Push-Ups
100 m Horse walk + 100 m Run backwards
10 Twisting Windmill with boat pose
Gorilla Crawl to reach the Ocean
200 m Swim or Run
20 Straight Leg Raise
Snaking Ape Crawl to the starting point
Saturday
Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Hang Power Clean (3-3-3-3-3-3-3-3)
Split Jerk (3-3-3-3-3-3-3-3)
Metcon
Metcon (Time)
2 rounds for time:
400m run
50 unbroken wallballs 20/14*
* breaking up of the wallball results in a 20 box jump penalty
*unbroken means no rest, no drop, no leaning against the ball, no holding it too long etc. UNBROKEN
Saturday
Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit 305, Stirling Road CrossFit – RELOADED
Skill
Rope Climb (practice)
Metcon
Metcon (Time)
7 rounds for time:
1 rope climb
5 pullups
10 pushups
15 air squats
200m run