WOD January 24, 2017 at 08:01PM

WEDNESDAY
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

Wednesday

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 262 – CrossFit

View Public Whiteboard

Pressing warmup (No Measure)

3 rounds

200m row

5 walkout w/ push-up*

10 supermans (back extensions)

15 mt climbers(2 count)

*start standing, walk hands out to plank, perform a push up, walk hands back to standing

Push Press (5 x8)

Empty Bar-50-55-60-65%

Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 10 KB side bends/side. Press at 0:00, Side bends at 1:30, Press at 3:00, Side Bends at 4:30, etc.

RDS (AMRAP – Rounds and Reps)

12 min AMRAP

200m Meter Run or Row

8 Ring Dips*

20 Butterfly Situps

*RX+ 4 ring muscle ups

Wiseman Supplement 3 (No Measure)

2 sets of:

1 minute Lizard pose

https://www.msn.com/en-us/health/exercise/yoga/lizard-pose/ss-BBtOhtN

30 second downward dog to switch sides

Wednesday

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 262 – RELOADED

View Public Whiteboard

Pressing warmup (No Measure)

3 rounds

200m row

5 walkout w/ push-up*

10 supermans (back extensions)

15 mt climbers(2 count)

*start standing, walk hands out to plank, perform a push up, walk hands back to standing

Push Press (5 x8)

Heavy Dumbbells

Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 10 DB side bends/side. Press at 0:00, Side bends at 1:30, Press at 3:00, Side Bends at 4:30, etc.

RDSRL (AMRAP – Rounds and Reps)

12 min AMRAP

200m Meter Run or Row

8 Dips

20 Butterfly Situps

For dips use rings, bars or boxes as able. This should b a difficult but unbroken set. The dips and the sit ups will allow your heartrate to recover, so RUN FAST!

Wiseman Supplement 3 (No Measure)

2 sets of:

1 minute Lizard pose

https://www.msn.com/en-us/health/exercise/yoga/lizard-pose/ss-BBtOhtN

30 second downward dog to switch sides

WOD January 23, 2017 at 08:01PM

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

Tuesday

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 262 – CrossFit

View Public Whiteboard

Pressing Warm Up 2 (No Measure)

Two rounds of:

Run or Row 200 meters

15 push ups

10 V Ups

5 Strict Chest to Bar Pull Ups

15 second Samson Stretch, per side

Do the first round slow, the second round fast.

Skill

Double-Unders

Spend 10 minutes getting better at Double unders. If you already have great dubs, work on Triple unders.

Pull/Dubs/Rope/Row EMOM (AMRAP – Reps)

20 Min EMOM

Min 1: 8 Pullups; RX+ 15 Pullups

Min 2: 30 Double Unders; RX+ 50 Double Unders

Min 3: 2 Rope Climbs; RX+ 3 Rope Climbs

Min 4: Max Calorie Row

Min 5: Rest

Wise Supplement 2 (No Measure)

8 point shoulder stretch, 1 min per side

Lying Piriformis Stretch, 1 min per side

https://youtu.be/gMh5UvrPsk4

2 minutes Savasana

https://www.youtube.com/watch?v=v1IkTK16XUQ