TUESDAY

Clean&Jerk Complex (1-1-1-1-1)
Clean＋Front Squat＋Jerk

Metcon (2 Rounds for reps)
15 min EMOM
Min 1: 50 seconds calorie row
Min 2: 15 Goblet Squats (53/35)
Min 3:10 Burpees
Min 4: 1 attempt max strict pull ups
Min 5: Rest
You will have 2 separate scores. Total Calories and Total Pullups

Sprintervals 9 (4 Rounds for distance)
4 rounds for meters:
Row 2 minutes at 18 strokes per minute
Row 1 minute at 24 strokes per minute

#crossfit #crossfita1a #crossfit305 #stirlingroadcrossfit #fitness #lift #liftingbuddies #friends #family #strong #strength #smile #fun #wod #dudesthatlift #100 #kettlebells #thumbsup #sunsoutgunsout #followme

MONDAY

Floor Press (5-3-1+)
75-85-95%

Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
2 Minute cumulative parallette L-Sit hold buy in
5 Parallette Shoot Throughs
100M Farmers carry with a 35/25 plate
Shoot Throughs:
Push up on parallettes, pass through, dip on parallettes
butt touches ground, full extension on top, Pass back = 1 rep #CrossFit #CrossFit305 #Crossfita1a #stirlingroadcrossfit #fitness #fitfam #community #family #lifttogether #press #chestdaybestday #crossfitgirls

SUNDAY

Reloaded 10am

CrossFit 11am

#Crossfit #Crossfita1a #crossfit305 #stirlingroadcrossfit #fitness #fitfam #girlsthatlift #snatch #clean #cleanandjerk #miami #miamibeach #lift #strength

SATURDAY

Reloaded 9am (A1A Beach Wod)

CrossFit 10am
#CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #Lift #Snatch #Clean #Strong #Strength #Cardio #Gymnastics #Beach #Lifting #FitFam #Power #Speed #Miami #MiamiBeach #MIA #BurpeesSuck #Saturdays #WorldsBestGyms #NoDaysOff #Community

FRIDAY

Metcon
2 Rounds For Time:
20 Wallballs
20 Pullups
20 Wallballs
20 Calorie Row
RX＋ Unbroken

Sprintervals 7 (8 Rounds for reps)
Eight efforts on 2 minutes at 85-90% effort of:
200 meter sprint

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Chipper #Sprint #Wallball #Row #Concept2 #AllTheRowers #Unbroken #Pullups #CrossFit #ConstantlyVaried #HighIntensity #FunctionalFitness #MiamiFitness #MiamiBeachBootCamps

So we have #crossfit and #reloaded…have you ever tried CrossFit before? #dogstagram #mansbestfriend #dowork #instadogs #fitdogs #instapuppy #worldsbestgym #gymdog #wod #stirlingroadcrossfit