Tuesday 9-20-16
Split Jerk (2-2-2-2-2)
From the rack
Metcon (Time)
For Time:
400m Run
15 Squat Cleans 135/93
30 Burpees
15 Squat Cleans
400m Run
RX＋ 155/108

20 Minute Time Cap
Sprintervals 24 (Time)
Row 500 meters at 115% of your best time
Rest the balance of 3 minutes
Row 400 meters at the same pace as above
Rest the balance of 3 minutes
Row 300 meters at the same pace as above
Rest the balance of 2 minutes
Row 200 meters at the same pace as above
Rest the balance of 2 minutes
Row 500 meters at 115% of your best time.

photocred: @garavsmurphy

#crossfit #wod #instafit #fitness #weightlifting #overheadsquat #photography #fitnessphotography #art #squat #power #strength #strengthtraining #crossfit305 #crossfita1a #worldsbestgyms #stirlingroadcrossfit #athlete #crossfitgames

Monday

Weightlifting
Floor Press 5-3-1＋
75-85-95%

Metcon
12 Minute AMRAP
30 second Parallette L-Sit hold
1 Rope Climb
15 Calorie Row
*L-sit hold time is accumulated. If you break before 30 seconds you must finish your remaining time before moving onto the rope climb.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #CrossFit #Gymnastics #Inverted #RopeClimb #WeBelieveInEachOther #Weightlifting #FloorPress #ChestDay #PushPull #L-Sit #Row #Concept2 #MotivationMonday #GetUpAndGetAfterIt #BuildingBetterHumans #Reebok

Sunday

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Wallballs #MoreKettlebell #BoxJump #IntervalTraining #TrainHard #LiveFast #DieOld #Fitness #CrossFit #CrossFitGirls #GirlsWhoLift #Miami #SweatLife #Reloaded

Saturday

9am Reloaded. Beach @ A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #BeachWOD #MiamiBeachBootcamp #FunInTheSun #Fitness #SweatLife #UseYourFitness #CrossFit #Sandbaggin #Swim #Run #Weightlifting #CloudGameStrong #JustForChad

Friday

Metcon
CrossFit Games Open 15.1
9 Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #CrossFit #CrossFitGames #AMRAP #SweatLife #GirlsWhoLift #GymLife #Miami #Fitness #ToesToBar #Deadlift #Snatch #Metcon #GoFaster #TrainHarder #WeBelieveInEachOther #Community

Thursday

Back Squat (3-3-3＋)
70-80-90%
10lbs heavier than 4 weeks ago

Metcon
For Time:
5 Hand Release Burpees
7 Pullups
10 Hand Release Burpees
7 Pullups
15 Hand Release Burpees
7 Pullups
20 Hand Release Burpees
7 Pullups
15 Hand Release Burpees
7 Pullups
10 Hand Release Burpees
7 Pullups
5 Hand Release Burpees
7 Pullups

Photo Cred: @garavsmurphy

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #CrossFit #Metcon #BackSquat #Triples #Strength #Gains #SquatLife #SquatEveryday #JustKidding #BurpeesSuck #Pullups