Sunday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit

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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

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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

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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

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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

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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

Free Friend Friday…Valentine’s Edition!

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Metcon

50 Ways (Time)

With your partner, alternating as desired.

For time:

50 Box jump, 24/20

50 Pull ups

50 Kettlebell swings, 53/35

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45/33

50 Partner anchored sit ups

50 Wall ball shots, 20/14

50 Burpees

50 Double unders

RX+

For time:

50 Box jump, 30/24

50 Chest to Bar pull ups

50 Kettlebell swings, 70/53

Walking Lunge, 50 steps 70/53

50 Knees to elbows, 20/14

50 Push press, 135/83

50 GHD sit ups

50 Wall ball shots, 20/14, 11/10′

50 Burpees 8/7′

50 Triple unders

RELOADED 25/20 DBs

WOD February 01, 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

14.4

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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14.4 Warm Up (No Measure)

3 Rounds, slow, medium, then fast

Row 150 Meters

10 sit ups

10 squats

10 air good mornings

10 push ups

10 high knees, side

Toes to Bar Skill Work

Tic Toc 3×3

Bigger Tic Toc 3×3

Knees to Chest 2×3

Knees to Arm 2×3

Toes to Bar 2×3

Toes to Bar, Big Set

Do NOT do a max set, save it for the metcon.

RX+ = 5 sets of 3 toes to bar, 2 chest to bar, 1 bar muscle up

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Stagger Row start as needed. If you’re in the second group, stay warm.

Cool it now (No Measure)

Row, Bike or walk for 2 minutes very slow to recover. Regroup in a circle and stretch lying down on your back while recapping the WOD.

WOD January 31, 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