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
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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
TuesdayFight Gone BANG! (AMRAP – Reps)
Three rounds of:
Push Ups (Reps)
Anchored Sit Ups (Reps)
Goblet Squats 35/26 (Reps)
Toes to Bar (Reps)
Air Assault, Ski Erg or Rower Calories
#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
View Public Whiteboard
Fight Gone BANG! (AMRAP – Reps)
Three rounds of:
Push Ups (Reps)
Anchored Sit Ups (Reps)
Goblet Squats 35/26 (Reps)
Toes to Bar (Reps)
Air Assault, Ski Erg or Rower Calories
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the bike where each calorie is one point.
Push ups is chest to deck to full lock out, no worming. Sit ups are anchored, shoulder blades touch the ground, touch any part of the dumbbell.
Stagger start to allow the same order.
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
Fight Gone BANG! (AMRAP – Reps)
Three rounds of:
Push Ups (Reps)
Anchored Sit Ups (Reps)
Goblet Squats 35/26 (Reps)
Toes to Bar (Reps)
Air Assault, Ski Erg or Rower Calories
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the bike where each calorie is one point.
Push ups is chest to deck to full lock out, no worming. Sit ups are anchored, shoulder blades touch the ground, touch any part of the dumbbell.
Stagger start to allow the same order.
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
Back Squat (2-2-2-2)
65-75-85-95%
Handstand Push-ups (8-8-8-8)
“Sparkles” (Time)
4 Rounds For Time
9 Hang Power Snatch 95/63
15 Deadlifts 95/63
21 Box Jumps/Step Ups
RX+ = 135/83, Box Jumps
Pick a weight that allows you to maintain perfect form. 15 minute time cap. For each rep not completed, add 1 second to your time. Pacing and mechanics will be key in this workout. If you’re not proficient with the barbell yet, scale to Kettleell swings & deadlifts.
Attempt to beat your score from November 14th.
