Sunday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Sunday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Power Snatch (2-2-2-2-2-2-2)
Front Squat (2-2-2-2-2-2-2)
Metcon
4×400 meter run (4 Rounds for time)
Run @ your goal mle pace. 1:1 work to rest ratio. Note heart rate at start and finish of each interval.
https://fit262.com/2016-supplemental-conditioning-program/
WOD January 14, 2017 at 03:21PM
#OPENREADY Can’t wait for the @crossfitgames open battle between @crossfit305 @crossfita1a @crossfit262 & @crossfit848 #elitescaled
WOD January 13, 2017 at 08:01PM
SATURDAY
9am RELOADED / Beach @ 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
9am RELOADED / Beach @ 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
Saturday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Power Clean (2-2-2-2-2-2-2)
Push Jerk (2-2-2-2-2-2-2)
Metcon
Metcon (Time)
5 Rounds for Time:
6 Squat cleans 95/63
6 Burpee Box Jumps 24/20
Saturday
CrossFit 305, Stirling Road CrossFit – RELOADED
Metcon
Metcon (Time)
5 Rounds for time:
400m Run
Rope climb 2/1
Sub Rope Climb with 10 pull-ups
Metcon (Time)
3 Rounds for Time:
30 Russian KBS 70/53
20 Push-ups with feet on a 45# plate