WOD September 29, 2016 at 08:01PM
Friday Weightlifting Clean and Jerk (1-1-1-1-1) 20 Mins to build to a max Metcon For Time: 1 Mile Run #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #Run #Faster #Speed #MileTimeTrial #Weightlifting...
WOD September 28, 2016 at 08:01PM
Thursday Weightlifting Back Squat (5-5-5) 40-50-60% These should be light Metcon 15 Minute AMRAP 15 Kettlebell Swings 53/35 15 Kettlebell Deadlift 10 Goblet Lunges (5 per leg) 10 Ring Dips #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami...
WOD September 27, 2016 at 08:01PM
Wednesday Skill Work: Double Unders/Triple Unders Metcon 3 Rounds Each For Time: 100 Double Unders 25 Hand Release Pushups Start a new round every 4 Minutes. *RX is hips DO NOT rest on the ground on the bottom of hand release pushups #CrossFitA1A #CrossFit305...
WOD September 26, 2016 at 08:01PM
Tuesday Weightlifting Snatch (1-1-1-1-1) 20 mins to build to a max snatch Metcon "Running Jackie" For Time: 1200M Run 50 Thrusters 45/33 30 Pullups #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #CrossFit #Benchmarks #WOD #Jackie #GoFaster #RunFaster...
WOD September 25, 2016 at 08:01PM
Monday Weightlifting Floor Press (5-5-5) 40-50-60% Metcon 12 Minute AMRAP 40 Calorie Row 60 Air Squats 40 Box Jumps 24/20 20 Bar Touch Burpees *BOTH hands MUST touch the bar on the burpees #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms...
WOD September 24, 2016 at 08:01PM
Sunday 10am Reloaded 11am CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #WeDoCrossFitRight #WeBelieveInEachOther #Reloaded #BeachWOD #Miami #MiamiBeach #FortLauderdale #SweatLife #Fitness #InstaFit #FitnessPhoto #CrossFit #Weightlifting...
WOD September 23, 2016 at 08:01PM
Saturday 9am Reloaded. Beach at A1A 10am CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #WeDoCrossFitRight #WeBelieveInEachOther #Reloaded #BeachWOD #Miami #MiamiBeach #SweatLife #Fitness #InstaFit #FitnessPhoto #CrossFit #Weightlifting...
WOD September 22, 2016 at 08:01PM
Friday Metcon For Time: 2 Mile Run 60 Pullups 60 Kettlebell Swings 53/35 60 Wallballs 20/14lb 10/9ft 6 Rope Climbs *Partition everything ANY WAY YOU WANT. Make your own strategy, everything just needs to get done. #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit...
WOD September 21, 2016 at 08:01PM
Thursday Weightlifting Back Squat (5-3-1＋) 75-85-95% 10lbs Heavier than 4 weeks ago Metcon 20 Min EMOM Min 1: 45 seconds MAX calories Assault Bike Min 2: 10 Strict Press 95/63 (barbell starts on the ground) Min 3: 20 Box Jumps 24/20 Min 4: 1 Min Plank Front or Sides...
WOD September 20, 2016 at 08:01PM
Wednesday Toes-To-Bar (1-1-1-1) T2B Skill Work Metcon (AMRAP - Rounds and Reps) 15 Minute AMRAP 2K Row Then AMRAP with remaining time: 50 Double Unders 10 Bodyweight Deadlifts 15 T2B photcred: @garavsmurphy #crossfit #stirlingroadcrossfit #crossfit305 #crossfita1a...