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

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Strict Press (8-8-8-8)

55-60-65-70%

Metcon (AMRAP – Reps)

30 Seconds of Flutter Kicks
Preform in between press sets

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

200m Meter Run

8 Ring Dips*

20 Butterfly Situps

*RX+ 4 ring muscle ups

WOD November 07, 2016 at 10:18PM

Granite Games Qualifier 4

5 – 10 – 15 – 20 – 15 – 10 – 5

OHS (95/63)(Rx+ 115/73)
Toes to Bar
Metcon (Calories)
Optional cardio supplement:

90 seconds on, 30 seconds off for 5 rounds on rower or bike.

WOD November 07, 2016 at 08:29PM

@Progenex salted pretzel caramel bar now in stock AND THEY’RE FLIPPIN’ delicious!!! #crossfitmiamibeach #crossfitmiami #crossfit #crossfitgirls #caramel #sugar #protein #proteinbar #blk #prgnx #prgnxlifestyle

WOD November 07, 2016 at 12:28PM

EXTREME OBSTACLE WOD NOVEMBER 19TH AT 9am @crossfit305 #pullup #motivation #obstaclecourse #spartanrace #spartan #ropeclimb #crossfitgirls #crossfit #crossfitmiami #crossfitmiamibeach

WOD November 05, 2016 at 08:01PM

Sunday

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gymnastics #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #MoreBarbell #BurpeesSuck #BurpeeBroadJump #ConstantlyVaried #Gymnastics #Row #Jump #Climb #CrossFitTraining #LemonCityBarbell #FollowBack