WOD September 19, 2016 at 08:01PM
Tuesday 9-20-16 Split Jerk (2-2-2-2-2) From the rack Metcon (Time) For Time: 400m Run 15 Squat Cleans 135/93 30 Burpees 15 Squat Cleans 400m Run RX＋ 155/108 20 Minute Time Cap Sprintervals 24 (Time) Row 500 meters at 115% of your best time Rest the balance of 3...
WOD September 18, 2016 at 08:01PM
Monday Weightlifting Floor Press 5-3-1＋ 75-85-95% Metcon 12 Minute AMRAP 30 second Parallette L-Sit hold 1 Rope Climb 15 Calorie Row *L-sit hold time is accumulated. If you break before 30 seconds you must finish your remaining time before moving onto the rope climb....
WOD September 17, 2016 at 08:01PM
Sunday 10am Reloaded 11am CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Wallballs #MoreKettlebell #BoxJump #IntervalTraining #TrainHard #LiveFast #DieOld #Fitness #CrossFit #CrossFitGirls #GirlsWhoLift #Miami #SweatLife #Reloaded
WOD September 16, 2016 at 08:01PM
Saturday 9am Reloaded. Beach @ A1A 10am CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #BeachWOD #MiamiBeachBootcamp #FunInTheSun #Fitness #SweatLife #UseYourFitness #CrossFit #Sandbaggin #Swim #Run #Weightlifting #CloudGameStrong...
WOD September 15, 2016 at 08:01PM
Friday Metcon CrossFit Games Open 15.1 9 Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #CrossFit #CrossFitGames #AMRAP #SweatLife #GirlsWhoLift #GymLife #Miami #Fitness...
WOD September 14, 2016 at 08:43PM
Thursday Back Squat (3-3-3＋) 70-80-90% 10lbs heavier than 4 weeks ago Metcon For Time: 5 Hand Release Burpees 7 Pullups 10 Hand Release Burpees 7 Pullups 15 Hand Release Burpees 7 Pullups 20 Hand Release Burpees 7 Pullups 15 Hand Release Burpees 7 Pullups 10 Hand...
WOD September 13, 2016 at 08:01PM
Wednesday Metcon 0-5min 800 M Run AMRAP Double Unders until 5 minutes. Rest 2 Minutes 7-10min 400 M Sprint AMRAP Double Unders until 10 minutes Rest 2 Minutes 12-15min 400 M Run AMRAP Double Unders until 15 minutes #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit...
WOD September 12, 2016 at 08:01PM
Shirt Sale!!!!! All Shirts are $10 Tuesday Snatch Balance (3-3-3-3-3) Burgener in the Garage: https://www.youtube.com/watch?v=6Kcend-O21w Burgener Coaching: https://www.youtube.com/watch?v=U-PkTCZv3no Catalyst Movement demo: https://www.youtube.com/watch?v=D5BUtMk0INY...
WOD September 11, 2016 at 08:01PM
Monday Floor Press (3-3-3＋) 70-80-90% 5lbs heavier than 4 weeks ago Metcon For Time: 21-18-15-12-9 Wallballs 20/14 Straight Leg Russian Twists (2 count) Calorie Row *Use the same medball for wallball shots and russian twists #CrossFitA1A #CrossFit305...
WOD September 10, 2016 at 08:01PM
Sunday 10am Reloaded 11am CrossFit Photo cred: garavsmurphy #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Press #Jerk #OlympicWeightlifting # CrossFit #Weightlifting #DudesWhoLift #SweatLife #Miami #Fitness #MiamiBeachBootcamp #AMRAP...