Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Power Clean (3-3-3-3-3-3-3)
Push Jerk (3-3-3-3-3-3-3)
Metcon
“Full On” (Time)
21-15-9
Calorie Row
Thrusters 75/53
Bar facing Burpees
RX+ = Air Bike, 95/63
12 minute time limit. Focus on steady pacing and finishing strong. Sets should be unbroken.
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
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Strength
Turkish Get Up (1-1-1-1-1-1-1-1)
Metcon
Metcon (Time)
For time:
Buy in: 800m run
4 rounds
12 Thrusters 45/30lb dumbells
12 Pull-ups
CrossFitters Rx is 95/63 barbell
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit 262 – CrossFit
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Metcon (Time)
2 Rounds of:
27cal Row
21 OH Squats (95/63)(135/93)
15 Pull-ups (Rx+ C2Bs)
9 Thrusters
3 Muscle-ups (Rx+)
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
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Metcon
East Bound & Down (Time)
Two Rounds for total time:
Row 200 meters each
20 Burpees each
Row 200 meters, each
20 Pull Ups each
Row 200 meters each
20 Overhead Lunge Steps 20/14
Row 200 meters each
20 Wall Balls
Row 200 meters each
20 toes to bar each
This workout is follow the leader style. The first partner completes the first row, followed immediately by the second partner. Upon the completion of the second partner’s row, the first partner moves on to burpees. Each set/row must be completed before moving on to the next task. This will result in 400 meters and 40 reps for each set/row. Scale as needed to finish in under 40 minutes. Scale beginner teams to 1 total round.
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
Metcon
East Bound & Down (Time)
Two Rounds for total time:
Row 200 meters each
20 Burpees each
Row 200 meters, each
20 Pull Ups each
Row 200 meters each
20 Overhead Lunge Steps 20/14
Row 200 meters each
20 Wall Balls
Row 200 meters each
20 toes to bar each
This workout is follow the leader style. The first partner completes the first row, followed immediately by the second partner. Upon the completion of the second partner’s row, the first partner moves on to burpees. Each set/row must be completed before moving on to the next task. This will result in 400 meters and 40 reps for each set/row. Scale as needed to finish in under 40 minutes. Scale beginner teams to 1 total round.
