WOD October 21, 2016 at 08:14AM

Friday

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Metcon
For Time:
50 Calorie Assault Bike Sprint

Abdominal Supplement 17 (Time)
5 minutes of:
1 Strict Toes to bar
1 Around the World right
1 Around the World Left

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WOD October 20, 2016 at 11:37AM

November 4th will be a YUGE day for exercise. The best. #firstfriday #crossfit #crossfitgirls #crossfit305
#fitfam #friends #wod #partnerwod

WOD October 19, 2016 at 08:01PM

Thursday

Weightlifting
Deadlift (12-12-12-12)
40-45-50-55%
Bent Over Row (12-12-12-12)
Superset with deadlift sets.
Should be light weight. Really engage
lower back and squeeze shoulder
blades

Metcon
12 min AMRAP
200 m shuttle run
50 m lunge
1 minute cumulative hollow rock
All distances are 25m down, 25m back (4 times for run, 1 time for lunge).
Rock front and back on hollow rocks.

Photo cred: @garavsmurphy

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #SouthFloridaCrossFit #Deadlift #StrengthTraining #Gains #SuperSet #Weightlifting #Metcon #Run #Lunge #AMRAP #GirlsWhoLift #Abs #Biceps #StrongIsSexy #Determination #Focused #Sweatlife #InstaFit #FitnessPhoto #FollowBack

WOD October 18, 2016 at 08:01PM

Wednesday

Weightlifting
Strict Press (12-12-12-12)
40-45-50-55%

Turkish Get Up (6-6-6-6)
Superset with press sets. 3 Per Arm. Work up in weight.

Metcon
17 min AMRAP
50 wall balls 20/14lb 10/9ft
50 calorie row
50 double unders
50 box jumps 24/20

Photo cred: @garavsmurphy

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #Community #SouthFloridaCrossFit #InstaFit #FitnessPhoto #Row #Concept2 #Weightlifting #Metcon #WOD #AMRAP #WeightliftingWednesday #SweatLife #StrengthAndConditioning #BetterEveryday #GetUpAndGetAfterIt #SuperSet #Training #FollowBack

WOD October 17, 2016 at 08:30PM

Tuesday

Skill Work:
Chest to bar pullups
Overhead Squat

Metcon
12-9-6-9-12
Power Cleans 135/93
25 Butterfly situps
1 Rope Climb after each round

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #abs #strong #fitness #swolecity #pushups #gains