WOD August 11, 2016 at 08:10PM
FRIDAY Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20" Sprintervals 4 (Calories) Tabata Air Assault or Concept 2 rower for calories #crossfit #crossfit305 #crossfita1a #stirlingroadcrossfit #lift #deadlifts #boxjumps #rowing...
WOD August 10, 2016 at 08:01PM
Thursday Back Squat (5-5-5＋) 65-75-85% Percentages are based off of 90% of one rep max Metcon (AMRAP - Reps) 15 Min EMOM Min 1: 10 Wallballs Min 2: 15 KB Swings 53/35 Min 3: 20 Abmat Situps The last round through is a 1 minute AMRAP of each movement #crossfit #wod...
WOD August 09, 2016 at 08:01PM
Wednesday Skill Double-Unders Metcon 25 Minute AMRAP 50 Double Unders 400 M Run With Plate 45/25 400 M Run No Plate 5 Rope Climbs #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymgirl #kettlebell...
WOD August 08, 2016 at 08:01PM
Tuesday Weightlifting Clean Pull＋Clean＋Jerk (1-1-1-1-1) 15 minutes to build up to a heavy complex Metcon 5 Min AMRAP 8 Toes To Bar 16 Air Squats -Rest 1 Min- 5 Min AMRAP 8 Toes To Bar 16 Air Squats RX＋ pistols #crossfit #wod #crossfit305 #crossfita1a...
WOD August 07, 2016 at 08:27PM
MONDAY Weightlifting Floor Press (5-5-5+ @ 65-75-85%) All percentages are based off of 90% of actual 1 rep max Metcon Surfer on Acid (Time) 3 Rounds for time of: Run 400 meters 21 Burpees RX+ = 5 Bar Muscle Ups to finish each round Supplemental Conditioning...
WOD August 06, 2016 at 08:01PM
SUNDAY 10am Reloaded 11am CrossFit #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #deadlift #rawstrength #strongman #500club #usapl #dudeswholift #sweatlife #addidas
WOD August 05, 2016 at 07:20PM
SATURDAY 9am Reloaded (A1A Beach WOD) 10am CrossFit #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #beachwod
WOD August 04, 2016 at 08:01PM
FREE FRIEND FRIDAY Metcon For Time: 800 M Run 40 Pullups 30 Thrusters 95/63 20 Calories Rowing Supplement Metcon (No Measure) 8 Rounds :45 sec on :45 sec off row or bike #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife...
WOD August 03, 2016 at 08:02PM
THURSDAY Weightlifting Snatch (1-1-1-1-1) Metcon 5 Rounds For Time 10 Russian/Eye level Kettlebell Swings 53/35 20 KB Lunges Hold KB however you want on lunges Rx＋ KB never touches the ground #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit...
WOD August 03, 2016 at 08:30AM
Is your spine fully mobile? Do you have good lumbar flexion and full thoracic extension? The #jeffersoncurl js a great exercise to improve flexibility and strength in a full Rom or "compromised" position. @gymnasticsbodies #gymnasticsbodies #weightlifting #deadlift...