WOD January 20, 2017 at 09:17AM

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

WOD January 19, 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

Friday

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

View Public Whiteboard

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

Partner Cardio Pardio (AMRAP – Rounds and Reps)

30 minute AMRAP of

P1: Run or Row 400, bike .5 or ski 300

P2: AMRAP of:

16 Walking Lunges/RX+ Front Rack 75/53 (8 per leg)

12 Push Ups/RX+ 6 HSPU

8 Pull Ups/RX+ 4 Muscle Ups

*Note total rounds and reps as a team. Teams do not need to be doing the same scaling. Team up, have fun, go hard and encourage each other.

Friday

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

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

Partner Cardio Pardio (AMRAP – Rounds and Reps)

30 minute AMRAP of

P1: Run or Row 400, bike .5 or ski 300

P2: AMRAP of:

16 Walking Lunges/RX+ Front Rack 75/53 (8 per leg)

12 Push Ups/RX+ 6 HSPU

8 Pull Ups/RX+ 4 Muscle Ups

*Note total rounds and reps as a team. Teams do not need to be doing the same scaling. Team up, have fun, go hard and encourage each other.

262 Friday

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 262 – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 rounds of:

7 calorie bike

7 ring rows

7 super mans

7 hollow bodies

7 good mornings

Bar Muscle-ups (Work on bar muscle up progressions. )

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Metcon (AMRAP – Rounds)

AMRAP 7

10 Power Snatch

5 Chest to Bar Pull Ups

WOD January 18, 2017 at 08:01PM

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