For time:
Run 400m
50 Push Press 45/33
Run 400m
50 Front Squats 45/33
For Time:
400M Run
50 Russian KBS 53/35
200m Run
25 Russian KBS 53/35
400m Run
50 1 arm KB Push Press 53/35 (25/arm)
200m run
25 1 arm KB Push Press 53/35
400m run
50 calorie row
200m run
25 calorie row
400m run
50 box jumps
200m run
25 box jumps
Three Wise Men Tribute (3 Rounds for reps) “Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then… “Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then… “Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #HeroWOD #EmbraceTheSuck #Snatch #Overhead #Squat #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
50-40-30-20-10
Sit Ups
Russian Twists w/ light medball
Wall Throws w/ light medball
Don’t be a chicken, come get a lickin!
Link in bio to our last one
#crossfit305 #EXTREMEOBSTACLEWOD
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFitOpen#ThrustersSuck #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack
55-60-65-70%
24 – 20 – 16 – 12 – 8 – 4
Calorie Row
Front Rack Alternating Lunge (in place) (95/63)
Alex Harris says he’s an artist and tends to be very introverted. You wouldn’t know it by his current profession.
“I ‘m a paid public speaker” he says. ” I do web design and eCommerce and I’ve written two books on the subject.”
Alex wanted to try CrossFit but there wasn’t a convenient location. “My brother has been doing it for a while, then SRCF opened so I signed up to get back in shape.”
“I had my own business from 2011-2016 and I didn’t have health insurance. I did nothing for 5 years, just worked at my home office desk. I stepped on the scale and I was the heaviest I’ve ever been 1987. I was scared because my endurance was terrible and my diet was even worse. I knew I’d enjoy CrossFit. It reminded me of high school wrestling practice. I remember the pain of pushing past your limits. I liked the variety of CrossFit versus a traditional gym.”
Strict Press (8-8-8-8)
55-60-65-70%
30 Seconds of Flutter Kicks
Preform in between press sets
Metcon
12 min AMRAP
200m Shuttle Run (25 down, 25 back. 4 times)
8 Ring Dips
20 Butterfly Situps
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #MoreBarbell #Cardio #Conditioning #Friendship #FitnessFriends #AssaultBike #LadiesHour #Reloaded #CrossFitTraining #LemonCityBarbell #FollowBack
55-60-65-70%
30 Seconds of Flutter Kicks
Preform in between press sets
12 min AMRAP
200m Meter Run
8 Ring Dips*
20 Butterfly Situps
*RX+ 4 ring muscle ups
5 – 10 – 15 – 20 – 15 – 10 – 5
OHS (95/63)(Rx+ 115/73)
Toes to Bar
Metcon (Calories)
Optional cardio supplement:
90 seconds on, 30 seconds off for 5 rounds on rower or bike.
10am Reloaded
11am CrossFit
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gymnastics #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #MoreBarbell #BurpeesSuck #BurpeeBroadJump #ConstantlyVaried #Gymnastics #Row #Jump #Climb #CrossFitTraining #LemonCityBarbell #FollowBack
9am Reloaded. Beach At A1A
10am CrossFit
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #BeachWOD #Sandbag #Thrusters #Swim #EverySeasonIsBeachSeasonInFlorida #MiamiBeachBootcamp #SweatEveryday #CrossFit #Metcon #Jump #Climb #CrossFitTraining #LemonCityBarbell #FollowBack
Free Friend Friday!
Metcon
With a partner, alternating at any point:
150 Wallballs
120 Butterfly Sit-ups
90 Air Squats
60 Burpees
30 Calories on Air Assault or Rower
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gymnastics #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #MoreBarbell #Cardio #Conditioning #PartnerWOD #Friendship #FitnessFriends #Jump #Climb #CrossFitTraining #LemonCityBarbell #FollowBack
Metcon (Time)
4 Rounds For Time
500 m Row
21 Box Jumps 24/20
1 Rope Climb 15ft
photo cred: @garavsmurphy
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gymnastics #Deadlift #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #StrictPress #MoreBarbell #Gymnastics #HandstandWalk #Row #Jump #Climb #CrossFitTraining #LemonCityBarbell #FollowBack
Back Squat (10-10-10-10)
50-55-60-65%
GHD Situps (10-10-10-10)
Superset with squat sets
Metcon
10 Min AMRAP
As a complex:
4 Knees to Chest-4 Toe To Bar-4 Pullups
8 Front Squats 95/63
12 Pushups
Scale the Knee to Chest, Toe To Bar, Pullup complex to be completed without dropping from the pull up bar.
photo cred: @garavsmurphy
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #SouthFloridaCrossFit #Sweatlife #FitnessChicks #GirlsWhoLift #Deadlift #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #BackSquat #LegDay #Gymnastics #CrossFitTraining #FollowBack
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #HalloweenCostumeWOD #SuperHeros #CrossFit #CrossFitGames #OpenWOD #Sweatlife #Miami #DudesWhoLift #Metcon #Cleans #HandstandPushups #FollowBack