Saturday
CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
Metcon
Metcon (Time)
6 rounds for time:
500m row
100 single Unders
400m run
15 Burpees
Saturday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Hang Power Clean (1-1-1-1-1-1-1)
Split Jerk (1-1-1-1-1-1-1)
Metcon
Ship (Time)
9 Rounds for time of:
7 Squat Cleans, 185#
8 Burpee Box Jumps, 36″
In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008
To learn more about Ship click here
WOD February 09, 2017 at 08:01PM
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
15.3
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
Warm-up (No Measure)
Row 250 meters slow
Rest 30 seconds
Row 250 hard
then, 3 rounds of:
7 ring rows
7 push ups
7 super mans
7 dips
Pull-ups (1)
Spend 10 minutes working on the pull up with your coach. Start with banded or floor pulls and build the skill based on your individual level.
CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scale to do at least 2 rounds. For muscle ups, scale to 14 pull ups & 14 dips. Choose a wall ball weight that you can do 50 unbroken reps with when you’re fresh. Double Unders should take no more than 2 minutes.
15.3
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Warm-up (No Measure)
Row 250 meters slow
Rest 30 seconds
Row 250 hard
then, 3 rounds of:
7 ring rows
7 push ups
7 super mans
7 dips
Muscle-ups (1)
Spend 10 minutes working on the muscle up with your coach. Start with banded or floor transitions and build the skill based on your individual level.
CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scale to do at least 2 rounds. For muscle ups, scale to 14 pull ups & 14 dips. Choose a wall ball weight that you can do 50 unbroken reps with when you’re fresh. Double Unders should take no more than 2 minutes.
WOD February 08, 2017 at 08:01PM
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
Just Push (Time)
5 Rounds for time of:
Row 250 Meters
Run 200 Meters
Squeaky Clean Abs (Time)
50-40-30-20-10
Anchored Sit Ups
10-8-6-4-2
Power clean 135/83
RX+ 185/123
RELOADED 40/30 DBs
For DBs rep starts below knee
Thursday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Power Clean (5-5-5-5)
Work up to a heavy touch & go set of 5.
Squeaky Clean Abs (Time)
50-40-30-20-10
Anchored Sit Ups
10-8-6-4-2
Power Clean , 135#/83#
RX+ = 185/123
WOD February 07, 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 – RELOADED
PVC Circle Warm Up (No Measure)
Circle Up with a PVC pipe and get ready for some fun!
https://www.youtube.com/watch?v=TBMSH-k_7As
Push It 22 (AMRAP – Rounds and Reps)
22 Minute AMRAP of:
25 Push Ups*
200 Meter Run
15 2 arm Dumbbell Swings 25/15
10 Dumbbell Burpees
Perfect Push Ups ONLY! No knees, use a box as needed. Dumbbell Burpee finishes with DBs hanging at side, no jump.
Rx = Run or Row.
*Perfect Push ups only! COACHES! Allow no slop.
Wiseman Supplement 4 (Time)
2 rounds:
30 seconds superman hold
30 seconds hollow hold
30 seconds side plank/side
30 seconds pigeon pose/side
30 seconds cobra stretch
Wednesday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
PVC Circle Warm Up (No Measure)
Circle Up with a PVC pipe and get ready for some fun!
https://www.youtube.com/watch?v=TBMSH-k_7As
Push Press (5 x 6)
Empty Bar-60-65-70-75%
E2Min for 20 minutes, alternate a Push Press set with a set of 1 min max Russian Twists.
Push It (AMRAP – Rounds and Reps)
12 Minute AMRAP
50 Push Ups*
400 Meter Run
30 Kettlebell Swings 70/53
20 Burpee Pull Ups
10 Rope Climbs 15′
Rx = Run or Row.
*Perfect Push ups only! COACHES! Allow no slop.
Wiseman Supplement 4 (Time)
2 rounds:
30 seconds superman hold
30 seconds hollow hold
30 seconds side plank/side
30 seconds pigeon pose/side
30 seconds cobra stretch
WOD February 06, 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
Warm-up (No Measure)
Hungry Hungry Hippos!
Keep it Thoreau (AMRAP – Rounds)
5 Rounds for time of:
10 Toes to Bar
10 Box Jumps 24/20
Rest to 10 minutes
5 Rounds for time of:
20 Hang Dumbbell Snatch 50/35
40 Double Unders
Rest to 20 minutes
5 rounds for time of:
5 Burpees
120 yard shuttle run, 15 yard out & back
Tuesday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Warm-up (No Measure)
Hungry Hungry Hippos!
Keep it Thoreau (AMRAP – Rounds)
5 Rounds for time of:
10 Toes to Bar
10 Box Jumps 24/20
Rest to 10 minutes
5 Rounds for time of:
20 Hang Dumbbell Snatch 50/35
40 Double Unders
Rest to 20 minutes
5 rounds for time of:
5 Burpees
120 yard shuttle run, 15 yard out & back
WOD February 06, 2017 at 01:25AM
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
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Monday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
Warm-up (No Measure)
SMACK!
https://www.youtube.com/watch?v=4-ZraI7u8vo
Goblet Squat (10 x 10)
EMOM 20
Even: 10 Goblet Squats
Odd: 20 plank Knees to Elbows
Third Degree (Time)
21, 15 & 9 reps of:
Thrusters 75/53
Bar Touch Burpees
Pull Ups
RX+ 50/35# DBs, Chest to bar
RELOADED 30/20 DBs
10 minute time limit
Third Degree (Time)
21, 15 & 9 reps of:
Thrusters 75/53
Bar Touch Burpees
Pull Ups
RX+ 50/35# DBs, Chest to bar
RELOADED 30/20 DBs
10 minute time limit
Wiseman Supplement 5 (No Measure)
Spend 5 minutes working on hip mobility while lying on your back.
Monday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Warm-up (No Measure)
SMACK!
https://www.youtube.com/watch?v=4-ZraI7u8vo
Front Squat (5 x 6)
Empty Bar-60-65-70-75
E2M for 20 Min, alternate with 10 Kroc rows per side.
https://www.youtube.com/watch?v=SAMcarbfywA
https://www.t-nation.com/training/kroc-rows-101
Third Degree (Time)
21, 15 & 9 reps of:
Thrusters 75/53
Bar Touch Burpees
Pull Ups
RX+ 50/35# DBs, Chest to bar
10 minute time limit
Wiseman Supplement 5 (No Measure)
Spend 5 minutes working on hip mobility while lying on your back.
Super Bowl Sundayyyyyyyyyyyyy
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
If you plan on eating junk for the super bowl, perform 51 of each movement, calling out “Belly-check” loudly after each movement.
Sunday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Hang Power Snatch (2-2-2-2-2-2-2)
Back Squat (2-2-2-2-2-2-2)
Metcon
100 burpees (Time)
100 burpees
Saturday Barbell WOD
CrossFit 262 – CrossFit
Metcon (Time)
21 OH Squats (95/63)
500m Row
15 OH Squats (115/83)
500m Row
9 OH Squats (135/103)
500m Row
21 Deadlifts (155/113)
500m Row
15 Deadlifts (185/133)
500m Row
9 Deadlifts (225/155)
Saturday
CrossFit 305, Stirling Road CrossFit – RELOADED
Metcon
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Coach’s choice abs
Your coach is evil and will torture you for an undetermined amount of time.
Saturday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Hang Power Clean (2-2-2-2-2-2-2)
Split Jerk (2-2-2-2-2-2-2)
Metcon
Metcon (Time)
3 rounds for time:
400m run
20 pullups
Beach Wod
CrossFit A1A – RELOADED
Metcon
Beach Wod 4 (AMRAP – Rounds and Reps)
25 Min AMRAP
10 OH Sand Bag Squat
200 m Run dragging Sand Bag (100+100)
20 Hollow Rock
200 m Run
20 Side Plank with lateral Crunch
Broad Jumps to reach the ocean
200 m Swim or Run
Drag Push-Ups to the starting point
WOD February 02, 2017 at 08:01PM
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