WOD August 15, 2016 at 08:01PM

TUESDAY

Weightlifting
Snatch Pull+Snatch+OHS (1-1-1-1-1)
15 minutes to build to a heavy complex

Metcon
3 Rounds For Time
500 M Row
800 M Run

Supplement
Sprintervals 6 (5 Rounds for distance)
5 rounds for meters:
Row 1:30 at 20 strokes per minute
Row :30 at 40 strokes per minute

photo cred 📸: @garavsmurphy

#CrossFitA1A #StirlingRoadCrossFit #CrossFit305 #WorldsBestGyms #AssaultBike #Row #Run #Cardio #Metcon #Fitness #MiamiFitness #FitCommunity #MiamiBeach #CrossFit #Weightlifting #Snatch #Sprint #LiftHeavyMoveFast

WOD August 14, 2016 at 08:01PM

MONDAY

Weightlifting
Floor Press 3-3-3+
(70-80-90%) Metcon
For Time:
30 Power Cleans 155/105
30 Over The Bar Burpees
30 Calorie Row
RX+ 225/155

#CrosFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Handstand #Gymnastics #Balance #Fitness #PowerClean #BurpeesSuck #Row #Lift #PoweredByCommunity #GymBros #ChestDay #FloorPress #TrainingPartners #Coach #MiamiFitness #305 #CrossFit #Reloaded

WOD August 13, 2016 at 08:01PM

SUNDAY

10 am Reloaded

11am CrossFit

#CrosFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #BoxJump #StepUp #BenchmarkWOD #Christine #Abs #Run #Jump #Lift #Squat #PoweredByCommunity #FitFam #MiamiFitness #A1A #MiamiBeachBootcamp #CrossFit #Reloaded

WOD August 12, 2016 at 08:09PM

SATURDAY

Reloaded 9am (A1A Beach WOD)

CrossFit 10am

#CrosFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Situp #Abs #BeachWOD #Run #Jump #Lift #Squat #PoweredByCommunity #GymBro #MiamiFitness #305 #MiamiBeachBootcamp #CrossFit #Reloaded

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 #calories #webelieveineachother #wallballs

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 #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #doubleunder #kettlebell #abs #6pack #AMRAP #EMOM #wallballssuck #dudeswholift #sweatlife #squat #strength

photo cred 📸: @garavsmurphy

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 #chickswholift #sweatlife #claws #manipedi #womanhands #fitmoms #fitmom #momswholift #instafit #gripstrength #metcon #fourhundreds #ropeclimb

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 #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #press #dudeswholift #sweatlife #coach #teach #learn #constantlyvaried #highintensity #functionalmovements

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
Sprintervals 2 (Distance)
On a Concept 2 rower complete the following:

4 minutes at 20 strokes per minute. Photo cred @garavsmurphy

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 #miami #miamibeach #gymbros #kettlebell #dudeswholift #sweatlife #rowing #concept2 #crossfitrowing #aerobiccapacity

photo cred 📸:@garavsmurphy

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 #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #kettlebell #deadlift #5plates #dudeswholift #sweatlife

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 #crossfit #wod #miamibeach #fitness #fitlife #gymbro #stronglikebullflexiblelikebull

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 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #miamiheat #gymbro #deadlift #maxeffort #strength #getstrong #weightliftingwednesday #dudeswholift #sweatlife #soretodaystrongtomorrow

photo cred 📸: @garavsmurphy

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

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymchick #kettlebell #amrap #metcon #handstands #handstandwalk #abs #runfast #friendsandfitness #girlswholift #sweatlife

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 #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #clean #doubleunder #overheadsquat #motivationmonday #dudeswholift #sweatlife #unbroken