Wednesday

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.”

WOD February 13, 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

Valentines Day Massacre

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

Valentines Day Massacre

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

WOD February 12, 2017 at 08:01PM

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

Monday

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

Monday

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

Sunday

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.

Sunday

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

You’re stuck with Jeff.

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