WOD December 26, 2016 at 09:25AM
WOD December 25, 2016 at 08:01PM
9am MEGA WOD#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Cindy
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
305/A1A/848 Holiday Schedule:
Dec. 24th regular schedule
Dec 25th 9am @ A1A ONLY
Dec 26th 9am ONLY all gyms
Dec 31st regular schedule
Jan. 1st CLOSED
Jan 2nd normal schedule resumes
@crossfita1a @crossfit305
@crossfit848
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
The Method Squat Mobility Test (AMRAP – Rounds)
Use this as a warm up or a repeatable test.
Start with a 5 minute comprehensive warm up including dynamic movements before starting the test. Athletes should have elevated their heart rate and prepared all joints.
Stand with your feet squeezing a bumper plate. Focus on gripping the ground with your heel and the outer edge of your foot. You should feel increased stability.
Each rep begins by pushing the hips back and pushing the knees out. For each of the following repetitions, complete a 20 second hold with a 10 second rest.
1. Quarter squat
2. Half Squat
3. Just Above Parallel
4. just Below Parallel
5. Hands up Below Parallel
6. PVC overhead squat (waiter hold if possible)
7. Narrow grip PVC overhead squat
8. Hands together PVC overhead squat
Only progress to the next step after mastering the previous. If you’re unable to progress, stay at that level for the remainder of the repetitions. Note the Level (1-8) you were able to master.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Wise Man Supplement (No Measure)
1 Minute Pigeon Per side
1 Minute Couch Per side
1 Minute 8 point shoulder stretch per sidehttp://www.msn.com/en-us/health/yoga/exercise/YG-IN-0142/eight-point-shoulder-opener
WOD December 24, 2016 at 08:01PM
Sunday MEGAWOD 9am @ A1A (Other gyms CLOSED) #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #MerryChristmas #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
WODZILLA 2
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
305/A1A/848 Holiday Schedule:
Dec. 24th regular schedule
Dec 25th 9am @ A1A ONLY
Dec 26th 9am ONLY all gyms
Dec 31st regular schedule
Jan. 1st CLOSED
Jan 2nd normal schedule resumes
@crossfita1a @crossfit305
@crossfit848
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Metcon (AMRAP – Rounds and Reps)
30 min AMRAP
Run 400
50 Russian twist no weight
40 flutter kicks 2 count
30 sit ups
20 burpees
WODZILLA 2
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
305/A1A/848 Holiday Schedule:
Dec. 24th regular schedule
Dec 25th 9am @ A1A ONLY
Dec 26th 9am ONLY all gyms
Dec 31st regular schedule
Jan. 1st CLOSED
Jan 2nd normal schedule resumes
@crossfita1a @crossfit305
@crossfit848
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
Metcon (Time)
30 min AMRAP
Run 400
50 Russian twist no weight
40 flutter kicks 2 count
30 sit ups
20 burpees