17.5

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit

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CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

WOD March 22, 2017 at 08:02PM

Thursday

Gymnastic Skill Session
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!

Coaches Choice!
10 minute AMRAP of bodyweight movements. Show up, find out what your coach has cookin’! Open participants: DO NOT do this. 10 minute easy bike, then stretch.

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

Thursday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED

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Rope Climb Skill Work

Practice Rope Climbing.

Legless, 1 hand, Inverted etc..

Flying (Time)

4-3-2-1

Rope Climb, 15′

Sprint 100 yards on a 10 yard out & back between each set of rope climbs.

Thursday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit

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Rope Climb Skill Work

Practice Rope Climbing.

Legless, 1 hand, Inverted etc..
If you’ve got great rope climbs and can climb like a monkey on steroids, go ahead and hit some muscle ups, ring or bar .

Flying (Time)

4-3-2-1

Rope Climb, 15′

Sprint 100 yards on a 10 yard out & back between each set of rope climbs.

WOD March 21, 2017 at 08:01PM

Wednesday

8 x 250 meter row on 3 minutes.
Try to maintain your best 1k row pace or faster. Note time for each interval.
Substitute with 8×300 meter run if weather allows.

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

WOD March 21, 2017 at 08:01PM

Wednesday

8 x 250 meter row on 3 minutes.
Try to maintain your best 1k row pace or faster. Note time for each interval.
Substitute with 8×300 meter run if weather allows.

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

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED

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8 x 250 m row (8 Rounds for reps)

8 x 250 meter row on 3 minutes. Try to maintain your best 1k row pace or faster. Not time for each interval.
Substitute with 8×300 meter run if weather allows.

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

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit

View Public Whiteboard

8 x 250 m row (8 Rounds for reps)

8 x 250 meter row on 3 minutes. Try to maintain your best 1k row pace or faster. Not time for each interval.
Substitute with 8×300 meter run if weather allows.

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 March 20, 2017 at 08:01PM

Tuesday

Weightlifting
Snatch 1-1-1-1-1

Metcon
“Make The Donuts”
7 Min AMRAP
3 Pullups
5 T2B
7 Box Jumps 24/20
RX＋ 3 Bar Muscleups, 30/24 inch box

#CrossFitA1A #CrossFit305 #CrossFit848 #CrossFit262 #MiamiFitness #CrossFit #Weightlifting #Snatch #Donuts #DonutsAndNoDeadlifts? #AMRAP
#Gymnasty #ToesToBar #Pullups #MuscleUp #HangOnAndJumpHigh

Tuesday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit

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Snatch (10 x 1 EMOM)

Start light and build. Use any minute as rest as needed. Only 1 miss is allowed.

Make the Donuts (AMRAP – Rounds and Reps)

7 minute AMRAP of:

3 pull ups

5 toes to bar

7 box jumps 24/20

RX+ = 3 bar muscle ups, 30/24″ box