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
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
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.
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.
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
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
SWF (Time)
5 Rounds for time of:
20 Wall Balls
10 KB Swings
20 Box Jumps
10 Toes to Bar
20 Double Unders
RX 14/10, 53/35, 20
RX+ 20/14, 70/53, 24/20
22 minute time limit. No ego.
