Saturday 9am Reloaded. BeachWOD at A1A 10am CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Snatch #OverheadSquat #OlympicWeightlifting # CrossFit #Weightlifting #GirlsWhoLift #SweatLife #Miami #Fitness #MiamiBeachBootcamp

6:30pm #crossfit and #reloaded with #coach Jorge. #warmup for #crossfitbenchmark #helen #wod #instacrossfit #crossfit305

Friday "Helen" 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Benchmark #WOD #ClassicCrossFit #CrossFit #Metcon #Conditioning #CrossFitKettlebell #MoreKettlebell #Kettlebell...

THURSDAY Weightlifting Back Squat (5-5-5＋) 65-75-85% Weight should be 10lbs heavier than 4 weeks ago Metcon (3 Rounds for reps) 3 Rounds Of: 3 Minute AMRAP 44 Double Unders 33 Abmat Situps 22 Pushups Rest 1 minute between AMRAPS #CrossFitA1A #CrossFit305...

WEDNESDAY Weightlifting Squat Clean ＋ Push Jerk ＋ Split Jerk (1-1-1-1-1) Going to spend most of the hour working on this Metcon For Time: 1000m Row at the top of the very next minute Tabata Flutter Kicks Right into 800m Run #CrossFitA1A #CrossFit305...

WEDNESDAY Weightlifting Squat Clean ＋ Push Jerk ＋ Split Jerk (1-1-1-1-1) Going to spend most of the hour working on this Metcon (Time) 1000m Row at the top of the very next minute Tabata Flutter Kicks Right into 800m Run #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit...

TUESDAY Floor Press (5-5-5+) 65-75-85% All weights are 5lbs heavier than 4 weeks ago Metcon (AMRAP - Rounds and Reps) 12 Minute AMRAP 5 Burpees 5 Box Jumps 24/20 1 Rope Climb 15' 10 Burpees 10 Box Jumps 2 Rope Climbs Burpee and Box Jump reps increase by 5 reps each...

Labor Day! Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

Xtreme #obstaclewod at #crossfit305 it is gonna literally make you #insane from the level of mindblowing #functionalfitness! #worldsbestgyms #crossfita1a #crossfit #stirlingroadcrossfit #OCR #speedracer #race #footrace #miami #hollywood #305ordie #hoodfit...

Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Sprintervals 15 (Time) Airdyne or Concept 2 Rower, for calories 10 rounds for time of: 30 seconds at 85-90% effort 30 seconds at 40-50% effort Rest 2 minutes 50 calories for time