Beach Square of Doom

CrossFit A1A – RELOADED

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Metcon

Metcon (No Measure)

Swim, lunge, burpee, kbs…it’s gonna be fun

Saturday

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

Saturday

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

WOD February 16, 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

Subtle Bombs

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

Subtle Bombs

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

WOD February 15, 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

Babrie

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*

Thurzday

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.

WOD February 14, 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