WOD February 27, 2017 at 11:58PM
The Last Day o’ Frbruary
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
EMOM PC135 (AMRAP – Reps)
16 Min EMOM
Min 1: 25 Air Squats
Min 2: 10/7 Calories Assault Bike
Min 3: 30 Double Unders
Min 4: 30 Seconds Max Rep Power Cleans 135/93
Stagger starting waves by 2 minutes to preserve the order of exercises. Scale squats to be able to finish in no more than 40 seconds. Scale Double Unders to lateral hops over a chalk line or less reps. Scale power clean to a weight that can be moved touch & go for no less than 10 reps when fresh.
RX+ = 50 dubs, 165/103
If there are not enough bikes, use rowers or ski ergs as needed.
Open participants: If you’ve done this workout before, do not attempt to beat your score. Shoot for 75% of your last total with reps evenly spread over rounds.
WOD February 26, 2017 at 08:31PM
Monday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Front Squat (10-6-4-2-2-2)
Empty bar, 50-60-70-80-90%. Superset with 5-10 strict toes to bar E:90 for 18 minutes.
()
T2B/PP/Box (AMRAP – Rounds and Reps)
10 minute AMRAP
10 Toes to Bar
10 Push Press
10 Box Jumps
RX = 95/63, 24/20
RX+ = 115/73, 24/20
Sunday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Hang Snatch (2-2-2-2-2-2-2)
The lack of the word “power” implies that you will pass through a full squat position, flexibility and technique are paramount, use a hang power snatch if you are unable to comfortably receive and sit at the bottom position (OHS).
Overhead Squat (2-2-2-2-2-2-2)
Metcon
Metcon (Time)
5 Rounds for time:
10 Burpees
10 Russian KBS, 70/53
Sunday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
Metcon
Metcon (Time)
For time:
100 Anchored Situps
900m row or run
80 Air Squats
70 Push-press 45/30 dumbells
60 Calorie bike/row
50 Burpees
40 DumbellThrusters, 1 arm 45/30
30 Box Jumps 24/20
20 Pull-Ups
10 Dumbell Deadlift 45/30
Saturday Partner WOD
CrossFit 262 – CrossFit
Metcon (AMRAP – Rounds and Reps)
Partner 20min AMRAP of:
200m Run
1 Round Cindy
-Partners Alternate Rounds
Metcon (No Measure)
Plank Circuit-
2 Rounds of:
30sec Plank
30sec Side Plank
30sec Other Side
30sec Hip Bringe
1min Rest
Beach Wod
CrossFit A1A – RELOADED
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
30 Russian KBS 53/35
jog to south lifeguard tower
30 Air Squats
lunge to ocean
20 water burpees
swim to start point by ocean
20 uphill situps
jog to start
Saturday
CrossFit 305, Stirling Road CrossFit – RELOADED
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
30 Lunges
30 Dumbell push press 35/20
200m run
20 Pull-Ups
20 Wallballs 20/14
10 Calorie Row
Saturday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Hang squat clean and jerk (2-2-2-2-2-2-2)
Barbell begins from hang, passes through squat and ends with any style of jerk
Metcon
4×400 meter run (4 Rounds for time)
Run @ your goal mle pace. 1:1 work to rest ratio. Note heart rate at start and finish of each interval.
https://fit305.com/2016-supplemental-conditioning-program/
If you are planning on re-doing the Open workout, run at a moderate pace.
WOD February 23, 2017 at 08:00PM
FRIDAY
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
FRIDAY!!!!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
OFFICIAL STANDARDS AND SCALING:
https://s3.amazonaws.com/crossfitpubliccontent/CFG_Open2017_Event_17_1-10ednhsy6ewhd6.pdf
17.1
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
WOD February 22, 2017 at 08:00PM
THURSDAY
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Thursday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
Three by Three Hundred (Time)
300 Calories, Row, Ski or Bike
300 Double Unders
300 Anchored sit ups
Partition reps in any fashion to go as fast as possible.
Thursday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Three by Three Hundred (Time)
300 Calories, Row, Ski or Bike
300 Double Unders
300 Anchored sit ups
Partition reps in any fashion to go as fast as possible.
Open participants: 20 minutes easy row or bike, 20 minutes+ mobility
WOD February 21, 2017 at 08:01PM
WEDNESDAY
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
#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
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Murderer’s Row (Calories)
Five 3-minute rounds of:
Power Clean, 10 reps
Box Jump, 10 reps
Row for max calories
Rest 3 minutes between rounds.
Post calories rowed.
SCL=95/63, 24/20″
RX=145/93, 28/24″
RX+=185/123, 36/30″
Coaches notes: Stagger every 2 or 3 minutes to allow for reset of rowers.
Open Participants: One break max on power cleans. Box should be high but reps should take no longer than 45 seconds. Row should be even across all rounds. Focus on a low, powerful stroke rate in the low 20s.
WOD February 20, 2017 at 08:01PM
TUESDAY
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Tuesday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
Bergeron’s Burners (Time)
5 Rope Climbs
Rest 2:00
4 Rope Climbs
Rest 1:30
4 Rope Climbs
Rest 1:00
3 Rope Climbs
Rest :30
2 Rope Climbs
Rest 2 minutes
7-6-5-4-3-2-1
Push Press
C2B Pull Ups
Rest 2 minutes
50 burpees 8/7′
SCL = 3:1 B2F, 25/15, Jumping
RX=14′ rope climb, 95/63
RX+ = 14′ Legless, 50/35 DBs, Ring MU
Coaches notes: Stagger start by 2 minutes, partner people on the same rope & have them alternate unless they are able to climb touch & go.
Open participants: 80% effort, focus on breathing and pacing. Dumbbell and pull ups sets should be fast and unbroken. RX+ 1 break maximum on muscle up sets. Scale volume as needed. Burpees should be unbroken and evenly paced.
Tuesday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Bergeron’s Burners (Time)
5 Rope Climbs
Rest 2:00
4 Rope Climbs
Rest 1:30
4 Rope Climbs
Rest 1:00
3 Rope Climbs
Rest :30
2 Rope Climbs
Rest 2 minutes
7-6-5-4-3-2-1
Push Press
C2B Pull Ups
Rest 2 minutes
50 burpees 8/7′
SCL = 3:1 B2F, 25/15, Jumping
RX=14′ rope climb, 95/63
RX+ = 14′ Legless, 50/35 DBs, Ring MU
Coaches notes: Stagger start by 2 minutes, partner people on the same rope & have them alternate unless they are able to climb touch & go.
Open participants: 80% effort, focus on breathing and pacing. Dumbbell and pull ups sets should be fast and unbroken. RX+ 1 break maximum on muscle up sets. Scale volume as needed. Burpees should be unbroken and evenly paced.
Monday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Front Squat (6 x 3)
Empty Bar, 50-60-70-80-85%
E :90 for 18 minutes, alternate a squat set with a set of 10 Strict Pull Ups. RX+=Strict Chest to Bar. Scale to less reps, 1-2 very hard negatives or inverted bar/ring row.
T2B/WB/Thruster Sprint Triplet (Time)
15-12-9
Toes to Bar
Wall Ball Shots
Thruster
RX=14/10# 10/9′, 45/33
RX+=20/14# 10/9′, 75/53
RELOADED 14/10# 10/9′, 30/20# DB thruster
This is a sprint. Each set should be unbroken.
Open athletes; this should be a hard but not maximal effort. Focus on smooth movement, unbroken sets & short transition times. This will be your hardest effort of the week until Friday.
WOD February 19, 2017 at 05:30PM
#CrossFit #MiamiBeach #CrossFitA1A #CrossFit305 #CrossFit262 #CrossFit848
Sunday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
Metcon
Metcon (5 Rounds for reps)
5x500m row
Choose a partner and alternate 500m row efforts. Go as fast as you can each effort. If you don’t look like you got rabies at the end of the first round, GO FASTER.
Weightlifting
Metcon (No Measure)
Super set:
5×10 slow bicep curls
AMRAP perfect slow pushups
Super Set:
5×10 Slow Ring rows
5×10 tricep kick backs
Go slow with excellent form. Your goal is to make your muscles burn out. Rest 90 seconds or less between the sets. Do not hurry through the reps, do not pass go and collect $200.