WOD August 02, 2016 at 08:01PM
Wednesday Weightlifting Deadlift (5-3-2-2-1-1) 60-70-80-90-95-103% Metcon (AMRAP - Reps) Alternating Tabata 8 Rounds each of Pushups & Toes to bar :20 sec on :10 sec off :20 sec pushups :10 sec rest :20 sec t2b :10 sec rest etc.. #crossfit #wod #crossfit305...
WOD August 01, 2016 at 08:01PM
TUESDAY Handstand Walk Skill work. Against a wall lifting 1 hand at a time. Shoulder taps against a wall. Free standing shoulder taps. Handstand Walk. Metcon 3 Rounds on a 5 Min Clock 800 M Run 30 Butterfly situps If you fail a round it becomes a 20 min AMRAP...
WOD August 01, 2016 at 07:42AM
Phone off for the entire weekend. Mission accomplished. Now back to regularly scheduled programming.
WOD July 31, 2016 at 08:01PM
MONDAY Overhead Squat (5-3-2-2-1-1) 60-70-80-90-95-103% Metcon 12 Min AMRAP 10 Hang Power Cleans Unbroken 95/63 50 Double Unders RX＋ 135/93 Any break during hang power cleans is an immediate 10 Over the bar burpee penalty #crossfit #wod #crossfit305 #crossfita1a...
WOD July 30, 2016 at 09:14PM
SUNDAY 10am Reloaded 11am CrossFit #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #cleanandjerk #splitjerk #dudeswholift #sweatlife
WOD July 30, 2016 at 08:01PM
SUNDAY 10am Reloaded 11am CrossFit #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #cleanandjerk #splitjerk #dudeswholift #sweatlife
WOD July 29, 2016 at 08:01PM
SATURDAY 9am Reloaded. BeachWOD at A1A. 10am CrossFit #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #dudeswholift #sweatlife #squatthehouse #powerliftingmotivation #USAPL #powerlifting...
WOD July 29, 2016 at 11:13AM
WOD 1A "SWAMP LEGS" 5 minute AMRAP SQUAT CLEAN & OVERHEAD In 5 minutes (7 minutes for teams) take the barbell from the ground, through a front squat and finish overhead in a fully locked out position. Any combination of movements is allowed as long as the bar...
WOD July 28, 2016 at 08:01PM
FREE FRIEND FRIDAY Skill Toes-To-Bar Spend 10 minutes working Toes To Bar as a skill. Practice progressions knee to elbow/chest, kipping, strict. Do one max effort set of kipping or strict reps at the end of your practice. Note reps. Metcon 22 Minute AMRAP 22...
WOD July 27, 2016 at 08:01PM
Thursday Skill Power Clean Power Clean as skill work. Practice footwork, high pulls, hitting the positions etc.. Metcon 9 Min EMOM 1 Power Clean ＋ 1 Hang Power Clean ＋ 1 Jerk All 3 reps unbroken. Can do push or split jerk Metcon 9 Min AMRAP 18 Wallballs 20/14lb 10/9ft...