WOD October 16, 2016 at 08:01PM
Monday Weightlifting Back Squat 12-12-12-12 40-45-50-55% Ring Dips. Preform between squat sets. Each set should be half of your max reps. Ex. If you can do 8 strict ring dips do 4 reps each superset. Metcon 20-18-16 KBS and Push ups 14-12-10 Kettlebell snatch and...
WOD October 15, 2016 at 08:01PM
Sunday 10am Reloaded 11am CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #SouthFloridaCrossFit #MiamiCrossFit #CrossFit #FloridaCrossFit #CrushGames #Abs #Biceps #Kettlebell #SweatLife #DudesWhoLift #Metcon...
WOD October 14, 2016 at 08:01PM
Saturday 9am Reloaded. Beach @ A1A 10am CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #Miami #MiamiBeach #FortLauderdale #Fitness #Community #SouthFloridaCrossFit #BeachWOD #CrossFit #UseYourFitness #Weightlifting #Metcon #Reloaded #Run #Jump #Swim...
WOD October 13, 2016 at 08:01PM
Friday CrossFit Games Open 15.1 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A 6-Minutes to Establish: 1-RM Clean and Jerk ATHLETES ARE ONLY GRANTED THE ABILITY TO MOVE UP IN WEIGHT AFTER DEMONSTRATING GOOD...
WOD October 12, 2016 at 08:01PM
Thursday Weightlifting Deadlift (12-12-12-12) 35-40-45-50% Metcon 16 min EMOM Minute 1:15 wall balls 20/14lb 10/9ft Minute 2: 20 box jumps or step ups 24/20inch Minute 3 : 45 sec sprint for calories on the @assaultairbike Minute 4: Rest Score is total calories....
WOD October 11, 2016 at 08:46PM
WEDNESDAY Weightlifting Strict Press 12-12-12-12 35-40-45-50% Sit ups 20-20-20 Between Press Sets Metcon 8 Rounds For Time: 200 m Run 12 Goblet Lunges 53/35 (6 per leg) 1 Rope Climb #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach...
WOD October 10, 2016 at 08:01PM
Tuesday Skill Work Power Snatch (1-1-1-1) Toes-To-Bar (1-1-1-1) Metcon 3 rounds for time 21 calorie row 15 bar-facing burpees 9 power snatch (95/63) Scaled: Empty bar from mid shin RX＋ : Squat Snatch #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms...
WOD October 09, 2016 at 08:01PM
Monday Weightlifting Back Squat 12-12-12-12 35-40-45-50% Superset with Strict Pull Ups. Half of your max rep. If you have 8 strict pullups you'll do 4 pullups each superset. Metcon: Min 0-4 400m run then AMRAP Cindy with remainder of time rest 4 minutes Min 8-12 400m...
WOD October 08, 2016 at 08:01PM
Sunday 10am Reloaded 11am CrossFit Photo Cred: @garavsmurphy #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #Miami #MiamiBeach #FortLauderdale #Fitness #SouthFloridaCrossFit #CrossFitCommunity #FitFam #InstaFit #GetOutAndRow #Concept2 #RowFastAndHard...
WOD October 07, 2016 at 08:01PM
Saturday 9am Reloaded. Beach @ A1A 10am CrossFit Photo Cred: @garavsmurphy #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #Miami #MiamiBeach #FortLauderdale #Fitness #SouthFloridaCrossFit #CrossFitCommunity #FitFam #InstaFit #GetOutAndRow #Concept2 #RowFastAndHard...