Friday
Split Jerk 2-2-2-2-2-2-2
18 Min AMRAP
40 Box Step Ups
30 Calorie Row
20 Push Ups
10 Squat Cleans 135/93

#crossfit #wod #mobility #friend #workoutbro #gymbro #america #miami #crossfit305 #crossfitA1A #stirlingroadcrossfit #photography #worldsbestgyms

Thursday

Gymnastics
Muscle Up Skill Work
Work on muscle ups and progressions

Metcon
6 Rounds For Time:
30 Double Unders
8 Chest to Bar Pullups
RX＋ 5 Bar Muscle Ups

Supplement
For Time:
30-20-10
Russian Twists
Medball Situps

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #Deadlift #Gymnastics #MuscleUp #DoubleUnder #America #Progenex #Abs

WEDNESDAY

Weightlifting
Deadlift
5-5-5-5 (60% 70% 75% 80%) Metcon
For Time:
3 Rounds of:
10 Kettlebell Sumo Deadlift High Pulls 53/35
10 Butterfly Situps

2 Rounds of:
8 Kettlebell Swings
8 Toes To Bar

1 Round of:
6 Rope Climbs 15′ *No Rest between rounds

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #MoreKettlebell #Gymnastics #Weightlifitng #Deadlift #ConstantlyVaried

Farm Fresh summer food. Perfect time to start the #whole30

Tuesday
Gymnastics
8 Mins EMOM
8 Dips

Metcon
For Time:
20 Overhead Lunges 95/63
20 Bar Facing Burpees
20 Front Rack Lunges
400M Run with plate 45/25
10 Overhead Lunges
10 Bar Facing Burpees
10 Front Rack Lunges
400M Run No plate
RX＋ 135/93
All lunges are IN PLACE.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #QuadWOD #LegDay #LungeAndLearn #LungeAndRun #ConstantlyVaried

Monday

Overhead Squat 5-5-5-5
@ 60%, 70%, 75%, 80%

Metcon
EMOM for 4 Rounds
Min 1: 20/15 Cal Row
Min 2: 40 Double Unders
Min 3: Max seconds L-Sit Hang
Min 4: Rest

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #OverheadSquat #Metcon #EMOM #Row #Dubs #L-Sit #Inverted #RopeClimb

SUNDAY

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #CrossFit #MiamiFitness #PoweredByCommunity

Power Unleashed. Enhance your power & support your strength with the new #Nano6. Now available at the @Reebok outlets at Sawgrass Mills and Palm Beach Outlets! You’ll also receive a 2-week free trial membership to our box with purchase! #PowerToBeMore

SATURDAY

9am Reloaded. BeachWOD @ A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #BeachAndBurpees #BeachWOD #CrossFit #Clean #Jerk #Snatch

Friday

Rope Climb Skill Work
Practice Rope Climbing.
Legless, 1 hand, Inverted etc.. Metcon
For Time:
800 M Run
40 air squats
2 Rope Climbs
20 Cal Assault Bike
400 M Run
20 air squats
1 Rope Climbs
10 Cal Assault Bike
Rx＋ Pistols instead of air squats

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #LegDay #Run #Squat #Bike #RopeClimb #SkillDay

Our next nutrition challenge starts July 25th! 30 days to change your life with the guidance of professional coaches. Link in bio.

It’s here. Re-engineered for a better fit, the new #Reebok #CrossFit Nano 6.0 helps create stability and maximal power for any #WOD. Get the #Nano6 at your local @DicksSportingGoods in:
-Boynton Beach
-Coral Springs
-Fort Lauderdale
-Miami
-Pembroke Pines
-Plantation
-Wellington

THURSDAY

Weightlifting
Deadlift 5-5-5-5
60%-65%-70%-70%

Metcon
5 Rounds For Time
10 Toes To Bar
10 Kettlebell Swings 70/53
10 Wallballs 20/14lb 10/9ft

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Deadlift #OverheadSquat #Metcon #Weightlifting #Gymnastics #CrossFit #ConstantlyVaried #Fitness #Nano6DropsToday

Wednesday
Gymnastics
8 Min EMOM
6 Strict Chest to bar pullups
If you fail to complete 6 reps on a round move down 2 reps the next round

Metcon
16 Mins E4MOM
400 M Row
10 Burpees
10 Ring Dips
RX＋ Ring muscle up into dips

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Metcon #Gymnastics #StrictPullup #BicepBurner #Burpee #Dips #CrossFit

Tuesday

Weightlifting
Overhead Squat or Front Squat (5-5-5-5) 60% 65% 70% 70%

Metcon
0-5 Min EMOM 10 Alternating Dumbbell Snatches
5-10 Min EMOM 10 Handstand Pushups
At 10 Mins
2 Rounds For Time:
400 M Run
15 Thrusters 95/63
*Score is time for the 2 rounds of 400m Run and thrusters.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #FrontSquat #OverheadSquat #EMOM #RoundsForTime #ConstantlyVaried

MONDAY

4th of July.

1 MEGA BEACHWOD 9am AT CROSSFIT A1A!!! CrossFit 305 and Stirling Road CrossFit will be closed.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #CrossFit #BeachWOD #4thOfJuly #ComeJoinTheFunAndExercise #Merica #WeWantYouToWorkOut #UncleSam

SUNDAY

Reloaded 10am

CrossFit 11am

SATURDAY

Reloaded 9am (A1A Beach WOD)

CrossFit 10am