WOD October 23, 2016 at 08:01PM
Monday Weightlifting Back Squat 10-10-10-10 45-50-55-60% Strict Toes To Bar 10-10-10-10 Superset with Squat Sets Scale 20 V-Ups Metcon 10Min AMRAP 16 Alternating Dumbbell Snatch 50/30 16 Box Jumps 16 Medball Ground to Over the Shoulder 20/14 RX＋ 25 HSPU Buy In...
WOD October 23, 2016 at 02:47PM
Hall-O-Ween WOD @CROSSFITA1A 5:30 & 6pm @CROSSFIT305 5:30pm @stirling_road_crossfit 5:30pm @crossfit262 5pm WEAR YOUR COSTUME, SCARE THE LOCALS. Kipping vampires? Rope climbing zombies? Supergirl doing a muscle up? Ken Bone sprinting down the street? WHAT WILL YOU...
WOD October 22, 2016 at 08:01PM
Sunday 10am Reloaded 11am CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #SouthFloridaCrossFit #Community #CrossFit #Fitness #InstaFit #FitnessPhoto #CantStopFitness #SweatLife #Cardio #Metcon #Conditioning...
WOD October 21, 2016 at 08:01PM
Saturday 9am Reloaded. BeachWOD at A1A 10am CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #SouthFloridaCrossFit #Community #CrossFit #Fitness #InstaFit #FitnessPhoto #CantStopFitness #SweatLife #Cardio...
WOD October 21, 2016 at 10:52AM
#wrestlingrestroom really starting to come together @crossfit305
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# /...
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...
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:...
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