WOD December 30, 2016 at 08:01PM

Saturday

9am Reloaded. Beach at A1A

10am CrossFit#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

Saturday Barbell Surprise

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848

305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class

STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–

CrossFit 262 – CrossFit

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Metcon (Time)

21-15-9

Deadlifts (95/63)

Hang Power Cleans

Thrusters

Beach Wod

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848

305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class

STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–

CrossFit A1A – RELOADED

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Metcon

Metcon (AMRAP – Reps)

Runnin, jumping, swinging, broad jump burpees and a swim that’ll put some hair on your chest!

Saturday

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848

305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class

STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–

CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

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Metcon

Metcon (Time)

5 Rounds for Time:

20 KBS 70/53 Russian

20 Squat thrusts

200m run

20 Pull-ups

20 Push-Ups

Saturday

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848

305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class

STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–

CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit

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Metcon

Weightlifting

Thruster (2-2-2-2-2-2-2-2)

Work up to a heavy thruster

Metcon (4 Rounds for reps)

4 Rounds of 3 minutes work, 2 minutes rest:

5 Muscle ups

10 Thrusters 115/83

AMRAP Double Unders to 3 min

WOD December 29, 2016 at 08:01PM

PARTNER PANDEMONIUM
FFF 2 (Time)
For time, alternating after each row+exercise:
500m row
10 burpees
500m row
20 box jumps
500m row
30 push-ups
500m row
20 pull-ups
500m row
10 burpees #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

PARTNER PANDEMONIUM

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848

305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class

STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

View Public Whiteboard

FFF 2 (Time)

For time, alternating after each row+exercise:

500m row

10 burpees

500m row

20 box jumps

500m row

30 push-ups

500m row

20 pull-ups

500m row

10 burpees

PARTNER PANDEMONIUM

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848

305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class

STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

View Public Whiteboard

FFF 2 (Time)

For time, alternating after each row+exercise:

500m row

10 burpees

500m row

20 box jumps

500m row

30 push-ups

500m row

20 pull-ups

500m row

10 burpees

WOD December 28, 2016 at 08:01PM

Partner Push
FFF 1 (Time)
With your 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 #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

Partner Push

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848

305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class

STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

View Public Whiteboard

FFF 1 (Time)

With your partner, alternating at any point:

150 Wallballs

120 Butterfly Sit-ups

90 Air Squats

60 Burpees

30 Calories on Air Assault or Rower

Partner Push

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848

305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class

STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

View Public Whiteboard

FFF 1 (Time)

With your partner, alternating at any point:

150 Wallballs

120 Butterfly Sit-ups

90 Air Squats

60 Burpees

30 Calories on Air Assault or Rower

WOD December 27, 2016 at 08:01PM

WednesdayThe Method Plank Warmup
2k Row (Time)
Max Effort 2k Row Abdominal Supplement 62
21, 15 & 9 reps of:
Superman w/ medball in hands

Weighted V-Up

Suicide Planks

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

Wednesday

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848

305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class

STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

View Public Whiteboard

The Method Plank Warmup (No Measure)

3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)

20 seconds of hold, 10 seconds of rest for each of:

1. Elbow Plank

2. Push Up Plank

3. Push up Plank, R leg up

4. Push up Plank, L leg up

5. Push up Plank, R arm up

6. Push up Plank, L leg up

7. Push up Plank, R leg & L arm up

8. Push up Plank, L leg & R arm up

Barn Storm (Time)

Run 400 Meters

40 Butterfly Sit Ups

Run 300 Meters

30 Butterfly Sit Ups

Run 200 Meters

20 Butterfly Sit Ups

Runs should be all out sprints, straight into sit ups. Sit ups will allow heart rate to recover. GO FAST!

12 minute time limit.

Abdominal Supplement 62 (No Measure)

21, 15 & 9 reps of:

Superman w/ medball in hands

https://www.youtube.com/watch?v=NO0uFeeWxJ0

Weighted V-Up

https://www.youtube.com/watch?v=6yYagCoInrA

Suicide Planks

https://www.youtube.com/watch?v=c1x7Q-DXRM4

Wednesday

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848

305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class

STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

View Public Whiteboard

The Method Plank Warmup (No Measure)

3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)

20 seconds of hold, 10 seconds of rest for each of:

1. Elbow Plank

2. Push Up Plank

3. Push up Plank, R leg up

4. Push up Plank, L leg up

5. Push up Plank, R arm up

6. Push up Plank, L leg up

7. Push up Plank, R leg & L arm up

8. Push up Plank, L leg & R arm up

2k Row (Time)

Max Effort 2k Row

Abdominal Supplement 62 (No Measure)

21, 15 & 9 reps of:

Superman w/ medball in hands

https://www.youtube.com/watch?v=NO0uFeeWxJ0

Weighted V-Up

https://www.youtube.com/watch?v=6yYagCoInrA

Suicide Planks

https://www.youtube.com/watch?v=c1x7Q-DXRM4

WOD December 26, 2016 at 08:01PM

Tuesday Power Snatch (1-1-1-1-1)
20 Minutes to build to a heavy, beautiful single. No press out, no wide feet, just fancy footwork and locked out elbows. Go ahead and full snatch if your form is bullet proof.
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

ABS

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848

305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class

STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

View Public Whiteboard

Roadhouse 2 (Time)

10 KB swings 53/35

10 KB lunges

200 Meter run

20 KB swings 53/35

20 KB lunges

400 Meter run

40 KB Swings 53/35

40 KB lunges

800 Meter run
20 minute time limit. If you finish before the time limit cheer your fellows onto the finish line!

Absession (AMRAP – Rounds and Reps)

5 min amrap

20 bicycle crunches

10 straight leg situps

5 v-ups

Annie

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848

305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class

STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

View Public Whiteboard

Power Snatch (1-1-1-1-1)

20 Minutes to build to a heavy, beautiful single. No press out, no wide feet, just fancy footwork and locked out elbows. Go ahead and full snatch if your form is bullet proof.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

WOD December 25, 2016 at 08:01PM

9am MEGA WOD#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

Cindy

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 24th regular schedule
Dec 25th 9am @ A1A ONLY
Dec 26th 9am ONLY all gyms
Dec 31st regular schedule
Jan. 1st CLOSED
Jan 2nd normal schedule resumes

@crossfita1a @crossfit305
@crossfit848

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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The Method Squat Mobility Test (AMRAP – Rounds)

Use this as a warm up or a repeatable test.

Start with a 5 minute comprehensive warm up including dynamic movements before starting the test. Athletes should have elevated their heart rate and prepared all joints.

Stand with your feet squeezing a bumper plate. Focus on gripping the ground with your heel and the outer edge of your foot. You should feel increased stability.

Each rep begins by pushing the hips back and pushing the knees out. For each of the following repetitions, complete a 20 second hold with a 10 second rest.

1. Quarter squat

2. Half Squat

3. Just Above Parallel

4. just Below Parallel

5. Hands up Below Parallel

6. PVC overhead squat (waiter hold if possible)

7. Narrow grip PVC overhead squat

8. Hands together PVC overhead squat

Only progress to the next step after mastering the previous. If you’re unable to progress, stay at that level for the remainder of the repetitions. Note the Level (1-8) you were able to master.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Wise Man Supplement (No Measure)

1 Minute Pigeon Per side

1 Minute Couch Per side

1 Minute 8 point shoulder stretch per sidehttp://www.msn.com/en-us/health/yoga/exercise/YG-IN-0142/eight-point-shoulder-opener

WOD December 24, 2016 at 08:01PM

Sunday MEGAWOD 9am @ A1A (Other gyms CLOSED) #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #MerryChristmas #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

WODZILLA 2

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 24th regular schedule
Dec 25th 9am @ A1A ONLY
Dec 26th 9am ONLY all gyms
Dec 31st regular schedule
Jan. 1st CLOSED
Jan 2nd normal schedule resumes

@crossfita1a @crossfit305
@crossfit848

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

View Public Whiteboard

Metcon (Time)

30 min AMRAP

Run 400

50 Russian twist no weight

40 flutter kicks 2 count

30 sit ups

20 burpees

WODZILLA 2

Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 24th regular schedule
Dec 25th 9am @ A1A ONLY
Dec 26th 9am ONLY all gyms
Dec 31st regular schedule
Jan. 1st CLOSED
Jan 2nd normal schedule resumes

@crossfita1a @crossfit305
@crossfit848

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

Run 400

50 Russian twist no weight

40 flutter kicks 2 count

30 sit ups

20 burpees