WOD November 01, 2016 at 08:01PM
Wednesday Back Squat (10-10-10-10) 50-55-60-65% GHD Situps (10-10-10-10) Superset with squat sets Metcon 10 Min AMRAP As a complex: 4 Knees to Chest-4 Toe To Bar-4 Pullups 8 Front Squats 95/63 12 Pushups Scale the Knee to Chest, Toe To Bar, Pullup complex to be...
WOD October 31, 2016 at 08:01PM
Tuesday CrossFit Games Open 15.4 (AMRAP - Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans,...
WOD October 31, 2016 at 05:02PM
@progenex is back in stock at ALL of the @worlds_best_gyms @crossfit305 @stirling_road_crossfit @progenexflorida #Progenex #Gains #MoreMuscle #CookiesAndCream #Recovery #Amplitude #Creatine #Build #CrossFit #WorldsBestGyms
WOD October 30, 2016 at 08:05PM
Happy Halloween!! Monday "Pullup Loredo" 6 Rounds For Time 24 Squats 24 Pullups 24 Walking Lunge Steps 400M Run #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #HalloweenWOD #ExerciseBeforeIndulgingInCandy #PumpkinSnatch #LiveFastTrainHardDieOld...
WOD October 29, 2016 at 08:01PM
Sunday 10am Reloaded 11am CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #FrontSquat #Clean #Flexibility #StrengthTraining #Gains #Biceps #CrossFit #WOD #Metcon #Weightlifting #GirlsWhoLift #Miami #SweatLife #InstaFit #Fitness...
WOD October 28, 2016 at 08:42PM
Saturday 9am Reloaded. BeachWOD at A1A 10am CrossFit Photo cred @garavsmurphy #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Deadlift #StrengthTraining #Gains #Biceps #CrossFit #WOD #Metcon #Weightlifting #BeachWOD #MiamiBeachBootcamp #FollowBack
WOD October 27, 2016 at 08:01PM
HALL-o-WEEN Costume WOD! Monday the 31st 6:30 @ 305 5:30 & 6 @A1A 5:30 @ 262 5:30 @ SRCF BRING TREATS (...and tricks) Metcon CrossFit Games Open 15.3 Scaled 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target* Muscle-ups (1) Spend 10...
WOD October 26, 2016 at 08:01PM
HALL-o-WEEN Costume WOD! Monday the 31st 6:30 @ 305 5:30 & 6 @A1A 5:30 @ 262 5:30 @ SRCF BRING TREATS (...and tricks) Thursday Weightlifting Deadlift (10-10-10-10) 45-50-55-60% Super Set with Single Arm Dumbbell Side Bends (10-10-10-10) stand up straight with a...
WOD October 25, 2016 at 08:01PM
Wednesday Strict Press (10-10-10-10) 45-50-55-60% Ring Dips (1-1-1-1) Preform 1 set of half your max rep ring dips between press sets. Ex. your max effort set for ring dips is 8 you'll do 4 dips each time. CF-L1 Seminar WOD 3 Rounds For Time 15 Thrusters 95/63 12...
WOD October 24, 2016 at 08:01PM
Tuesday Skill Work Muscle-ups (1-1-1) Ring muscle up skill work Double-Unders (1-1-1) Double Under skill work Metcon 20 Min EMOM Min 1: 8 Pullups; RX＋ 15 Pullups Min 2: 30 Double Unders; RX＋ 50 Double Unders Min 3: 2 Rope Climbs; RX＋ 3 Rope Climbs Min 4: Max Calorie...