Friday

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

View Public Whiteboard

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

Abdominal Supplement 43 (Time)

50-40-30-20-10

Sit Ups

Russian Twists w/ light medball

Wall Throws w/ light medball

WOD November 10, 2016 at 01:48PM

Don’t be a sucker, come run this mother clucker!

Don’t be a chicken, come get a lickin!

Link in bio to our last one

#crossfit305 #EXTREMEOBSTACLEWOD

WOD November 09, 2016 at 08:01PM

Thursday
Deadlift (8-8-8-8)
55-60-65-70%
Bent Over Reverse Fly (10-10-10-10)
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFitOpen#ThrustersSuck #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack

Thursday

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

View Public Whiteboard

Deadlift (8-8-8-8)

55-60-65-70%

Bent Over Reverse Fly (10-10-10-10)

Metcon (Time)

24 – 20 – 16 – 12 – 8 – 4

Calorie Row

Front Rack Alternating Lunge (in place) (95/63)

WOD November 08, 2016 at 08:01PM

Wednezday

Strict Press (8-8-8-8)
55-60-65-70%

30 Seconds of Flutter Kicks
Preform in between press sets

Metcon
12 min AMRAP
200m Shuttle Run (25 down, 25 back. 4 times)
8 Ring Dips
20 Butterfly Situps

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #MoreBarbell #Cardio #Conditioning #Friendship #FitnessFriends #AssaultBike #LadiesHour #Reloaded #CrossFitTraining #LemonCityBarbell #FollowBack