CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Hang Snatch (3-3-3-3-3-3-3)
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 (3-3-3-3-3-3-3)
Metcon
Metcon (3 Rounds for reps)
3 rounds for time:
400m run
AMRAP Kettle Bell Snatch up to 3 min
Rest to 5 min
If you did not master the KBS Friday sub heavy Russian swings.
CrossFit 262 – CrossFit
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Metcon (Time)
800m Medball Run (20/14)
40 Clusters (95/63)
30 Clusters (115/83)
20 Clusters (135/103)
400m Run (Relay)
40 Deadlifts (185/133)
30 Deadlifts (205/153)
20 Deadlifts (225/173)
800m Medball Run (20/14)
-“Buy-In” & “Cash-Out” runs together trading the ball whenever
-Middle run is “Relay Style” both partners run 400m
-Barbell reps can be split any way
CrossFit A1A – RELOADED
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Metcon
Metcon (No Measure)
Swim, lunge, burpee, kbs…it’s gonna be fun
CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Metcon (AMRAP – Rounds and Reps)
37 Minute AMRAP:
800m run
1 rope climb
500m row
20 Pull-Ups
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Hang squat clean and jerk (3-3-3-3-3-3-3)
Barbell begins from hang, passes through squat and ends with any style of jerk
Metcon
Muy picante sexito wod (Time)
5 rounds for time:
5 HSPU
10 Pistols
15 Pull-ups
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
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Subtle Bombs (Time)
100 Double Unders
—–
5 Rounds
5 Kettlebell Snatch/side 53/35
10 Kettlebell Swings
10 4′ Long Jump Burpees
—–
100 Double Unders
RX+ 70/53
Scale Double Unders by reps or 200 single unders
RELOADED 40/25# DB snatch, 1 arm swings, 5/side
Supplement
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
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Do this only if you plan on doing the CrossFit Games open and submitting scores to the official Games leaderboard. Read official rules at Games.crossfit.com
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Subtle Bombs (Time)
100 Double Unders
—–
5 Rounds
5 Kettlebell Snatch/side 53/35
10 Kettlebell Swings
10 4′ Long Jump Burpees
—–
100 Double Unders
RX+ 70/53
Scale Double Unders by reps or 200 single unders
RELOADED 40/25# DB snatch, 1 arm swings, 5/side
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
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
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Limit your slop. Sit ups are anchored. Go fast, keep good form.
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
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Stronger (AMRAP – Reps)
EMOM 20
Minute 1: 10 Dumbbell Hang Power Cleans
Minute 2: 60 Russian Twists, No weight
Minute 3: 20 V-Ups
Minute 4: Sprint 200 meters, max burpees to 1 minute
Minute 5: Rest
RX for dumbbells is half body weight, total. Run should be ALL OUT. Do not pace. Go out brutally fast and try to hang on. “We fail at the margins of our experience.”
Score is total burpees
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Strong Willed (Calories)
EMOM 20
Minute 1: 10 Shoulder to Overhead 135/83
Minute 2: 15 Deadlifts, same bar
Minute 3: Max Cals Bike, Row or Ski
Minute 4 & 5: Rest
RX + = 165/103
Bike, Ski or Row should be ALL OUT. Do not pace. Go out brutally fast and try to hang on. “We fail at the margins of our experience.”
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
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Valentines Day Massacre (Time)
21, 15 & 9 Reps of:
Handstand Push Ups
Burpee Box Jump Overs 24/20″
Rest 5 minutes
21, 15 & 9 Reps of:
Push Up
Weighted Step Up
Push Up
Step Up
Rest 5 minutes
400 meter Run or Row
40 Burpees 8/7′
400 meter Run or Row
Scale HSPU to 1 abmat or heavy dumbbells
RX step up 53/35
RX+ 50/35# DBs
RELOADED 35/20# DB strict press for HSPU & weighted step ups
Score is time at end of final Run or Row
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Valentines Day Massacre (Time)
21, 15 & 9 Reps of:
Handstand Push Ups
Burpee Box Jump Overs 24/20″
Rest 5 minutes
21, 15 & 9 Reps of:
Push Up
Weighted Step Up
Push Up
Step Up
Rest 5 minutes
400 meter Run or Row
40 Burpees 8/7′
400 meter Run or Row
Scale HSPU to 1 abmat or heavy dumbbells
RX step up 53/35
RX+ 50/35# DBs
RELOADED 35/20# DB strict press for HSPU & weighted step ups
Score is time at end of final Run or Row
MONDAY
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Goblet Squat (6 x 10)
E :90 for 18 minutes, alternate a squat set with a set of 8 Kroc Rows/side, heavier than last week, adding weight to the first 3 sets of rows, stick to the same weight for the last 3.
Simple Destruction (AMRAP – Rounds and Reps)
10 minute AMRAP:
20 Overhead Plate Lunges 45/25
10 Pull Ups
RX+ = 50/35# DBs, Chest to Bar
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Front Squat (6 x 5)
Empty Bar-50-65-70-75-80%
E :90 for 18 minutes, alternate a squat set with a set of 8 Kroc Rows, heavier than last week, adding weight to the first 3 sets of rows, stick to the same weight for the last 3.
Simple Destruction (AMRAP – Rounds and Reps)
10 minute AMRAP:
20 Overhead Plate Lunges 45/25
10 Pull Ups
RX+ = 50/35# DBs, Chest to Bar
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
RX+ghd situps, be careful with the volume on these if you do not do them regularly.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Hang Power Snatch (1-1-1-1-1-1-1)
Metcon
Back Squat (1-1-1-1-1-1-1)
Weightlifting
Hang Power Snatch (1-1-1-1-1-1-1)
Back Squat (1-1-1-1-1-1-1)
Metcon
Metcon (Time)
3 Rounds for Time:
400m run
8 Muscle Ups
21 Wallballs 20/14
CrossFit 262 – CrossFit
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Front Squat + Split Jerk (Build to a heavy set in 20 minutes)
This is gonna be tough. (Time)
30 – 20 – 10
Pull ups
Calories rowing
right into
30 – 20 – 10
Shoulder to Overhead (Rx 95/63)(Rx+ 135/93)
Jumping Lunges
CrossFit A1A – RELOADED
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Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
200 M Sand Bag Throw with Jump (100 + 100)
20 Sand Bag Slam
20 Around The Clock Lunges (10 each side)
200 m Run
20 Butterfly Dip
Army Crawl to reach the Ocean
200 Swim/Run
20 Inner Thigh Press to Crunch
Side plank walking to the Starting Point
RX+
Around the Clock Lunges with Sand Bag
