NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Sign up here:
http://ift.tt/2gKVarR
Thursday
Deadlift (2-2-2-2)
65-75-85-95%
Fade (AMRAP – Rounds and Reps)
30 minute AMRAP of:
50 double unders
2 Rope Climbs, 15′
100 yard 1 arm farmers carry 53/35* *farmers carry on a 10 yard out and back x 5
RX＋ = 70/53, 10 cals on Air Assault to finish each round#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack #ropeclimbs
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
View Public Whiteboard
Deadlift (2-2-2-2)
65-75-85-95%
Fade (AMRAP – Rounds and Reps)
30 minute AMRAP of:
50 double unders
2 Rope Climbs, 15′
100 yard 1 arm farmers carry 53/35*
*farmers carry on a 10 yard out and back x 5
RX+ = 70/53, 10 cals on Air Assault to finish each round.
Scale double unders to lower reps or 100 yard shuttle run.
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
Don’t Quit (Time)
4 Rounds:
30 Kettlebell Swings 53/35
40 Mountain Climbers, 2 count
50 Butterfly Sit Ups
Wednesday
Strict Press (2-2-2-2)
65-75-85-95%
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Abdominal Supplement 18 (No Measure)
Four rounds:
One armed Farmers Carry, 50 yards/side
Side plank hip raises, 10/side
Russian Twists, no weight, 50 reps#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack #Elizabethwod #abs
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
View Public Whiteboard
Strict Press (2-2-2-2)
65-75-85-95%
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Abdominal Supplement 18 (No Measure)
Four rounds:
One armed Farmers Carry, 50 yards/side
Side plank hip raises, 10/side
Russian Twists, no weight, 50 reps
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
Abdominal Supplement 40 (AMRAP – Rounds and Reps)
7 Minute AMRAP
100 Bicycle Crunches
100 Flutter Kicks
50 Alternating Side Supermans
50 Plank Knee to Elbows
“Swarzenegger” (Time)
800 run
200 dubs
50 Wallballs (20/12) 11′ foot target/10′
25 pull-ups
800 run
200 dubs
50 burpees
25 pull-ups
800 run
37 minute cap
