BeachWOD

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Sign up here:
http://tinyurl.com/abssssss

CrossFit A1A – RELOADED

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Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

400M Run (to lifeguard stand and back)

5 Burpees at every garbage can you pass along the run. (down and back)

10 Tuck Jumps

Sprint to Water

Water Submerge

10 Uphill Situps

Bear Crawl To Start

WOD December 08, 2016 at 08:01PM

Friday “Ron Ron”
For Time:
40 Back Squats 75/53
20 Bar Facing Burpees
30 Front Squats
15 Lateral Burpees
20 Overhead Squats
10 Burpees

All barbell work is from the ground. Scale to Goblet Squats 53/35. —–
Rest to 15 minutes
—– 5 Minute Muscle Buster (AMRAP – Reps)
—–
5 Minutes Max Ring Muscle Ups. Scale to 5 Minutes low ring assisted Muscle Ups or AMRAP alternating 5 false grip ring rows & 5 hard push ups.
—–
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #CrossFit262 #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #CheesyBeefWI #LemonCityBarbell #SouthFloridaCrossFit #RonRon #HamburgerLover #FutureFireFighter #Sweatlife #Gains #StrengthTraining #LegDay #Squat #BurpeesSuck #MuscleUp #TrainHarder #BuiltByDanAndChad #CrossFit #Metcon #Weightlifting #FitnessLife #WOD #FollowBack

AARONS LAST WOD!!!

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Sign up here:
http://tinyurl.com/abssssss

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Good Luck Ron Ron! We’ll miss you. The doors of WBG are always open to you.

Ron Ron (Time)

40 Back Squats 75/53

20 Bar Facing Burpees

30 Front Squats

15 Lateral Burpees

20 Overhead Squats

10 Burpees

All barbell work is from the ground. Scale to Goblet Squats 53/35.

5 Minute Muscle Buster (AMRAP – Reps)

5 Minutes Max Ring Muscle Ups. Scale to 5 Minutes low ring assisted Muscle Ups or AMRAP alternating 5 false grip ring rows & 5 hard push ups.

WOD December 07, 2016 at 08:01PM

Thursday

Deadlift 3-3-3-3
(60-70-80-90%) Strict Press 3-3-3-3
(60-70-80-90%)
Superset Deadlifts and Press Sets

Metcon
“Napalm”
2 Rounds of:
Bike 30/21 Calories
21 Pullups
Rest The Balance of 6 Mins
RX＋ Chest To Bar Pullups

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #PackedClassesAllDay #EmbraceTheSuck #Lunge #DevilMachine #AssaultBike #Pullups #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack

Thursday

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Sign up here:
http://tinyurl.com/abssssss

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Deadlift (3-3-3-3)

60-70-80-90%

Strict Press (3-3-3-3)

60-70-80-90%

Superset with deadlifts

Napalm (Time)

2 Rounds of:

Bike 30/21 Calories

21 pull ups*

Rest the balance of 6 minutes

*RX+ = Chest to Bar pull ups

Absession (AMRAP – Rounds and Reps)

5 min amrap

20 bicycle crunches

10 straight leg situps

5 v-ups

WOD December 06, 2016 at 08:01PM

Wednezday

Skill Work
Rope Climb (1)
Spend 10 minutes getting better at rope climbs

Metcon
For Time:
21, 18, 15, 12, 9, 6 & 3 reps of:
Air Squat
Pushup
Situp
Double Under
1 Rope climb after the completion of each round

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #RopeClimb #EmbraceTheSuck #Gymnastics #WOD #Squat #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack