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
Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
Pressing warmup (No Measure)
3 rounds
200m row
5 walkout w/ push-up*
10 supermans (back extensions)
15 mt climbers(2 count)
*start standing, walk hands out to plank, perform a push up, walk hands back to standing
Push Press (5 x8)
Heavy Dumbbells
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 10 DB side bends/side. Press at 0:00, Side bends at 1:30, Press at 3:00, Side Bends at 4:30, etc.
RDSRL (AMRAP – Rounds and Reps)
12 min AMRAP
200m Meter Run or Row
8 Dips
20 Butterfly Situps
For dips use rings, bars or boxes as able. This should b a difficult but unbroken set. The dips and the sit ups will allow your heartrate to recover, so RUN FAST!
Wiseman Supplement 3 (No Measure)
2 sets of:
1 minute Lizard pose
https://www.msn.com/en-us/health/exercise/yoga/lizard-pose/ss-BBtOhtN
30 second downward dog to switch sides
Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Pressing warmup (No Measure)
3 rounds
200m row
5 walkout w/ push-up*
10 supermans (back extensions)
15 mt climbers(2 count)
*start standing, walk hands out to plank, perform a push up, walk hands back to standing
Push Press (5 x8)
Empty Bar-50-55-60-65%
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 10 KB side bends/side. Press at 0:00, Side bends at 1:30, Press at 3:00, Side Bends at 4:30, etc.
RDS (AMRAP – Rounds and Reps)
12 min AMRAP
200m Meter Run or Row
8 Ring Dips*
20 Butterfly Situps
*RX+ 4 ring muscle ups
Wiseman Supplement 3 (No Measure)
2 sets of:
1 minute Lizard pose
https://www.msn.com/en-us/health/exercise/yoga/lizard-pose/ss-BBtOhtN
30 second downward dog to switch sides
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
Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Pressing Warm Up 2 (No Measure)
Two rounds of:
Run or Row 200 meters
15 push ups
10 V Ups
5 Strict Chest to Bar Pull Ups
15 second Samson Stretch, per side
Do the first round slow, the second round fast.
Skill
Double-Unders
Spend 10 minutes getting better at Double unders. If you already have great dubs, work on Triple unders. Between sets of double unders, work on your toes to bar kip. Tic-toc, push back, knees up, kick.
Up We Go (AMRAP – Rounds and Reps)
20 Minute AMRAP:
5 ,10, 15, 20, etc of each:
Toes to Bar
Bar Touch Burpees
Kettlebell Swings 53/35
2x Double Unders*
RX+ =70/53
*For the round of 5, do 10 double unders, for the round of 10 do 20, etc.
Wise Supplement 2 (No Measure)
8 point shoulder stretch, 1 min per side
Lying Piriformis Stretch, 1 min per side
https://youtu.be/gMh5UvrPsk4
2 minutes Savasana
https://www.youtube.com/watch?v=v1IkTK16XUQ
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Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Pressing Warm Up 2 (No Measure)
Two rounds of:
Run or Row 200 meters
15 push ups
10 V Ups
5 Strict Chest to Bar Pull Ups
15 second Samson Stretch, per side
Do the first round slow, the second round fast.
Skill
Double-Unders
Spend 10 minutes getting better at Double unders. If you already have great dubs, work on Triple unders.
Pull/Dubs/Rope/Row EMOM (AMRAP – Reps)
20 Min EMOM
Min 1: 8 Pullups; RX+ 15 Pullups
Min 2: 30 Double Unders; RX+ 50 Double Unders
Min 3: 2 Rope Climbs; RX+ 3 Rope Climbs
Min 4: Max Calorie Row
Min 5: Rest
Wise Supplement 2 (No Measure)
8 point shoulder stretch, 1 min per side
Lying Piriformis Stretch, 1 min per side
https://youtu.be/gMh5UvrPsk4
2 minutes Savasana
https://www.youtube.com/watch?v=v1IkTK16XUQ
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
Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Simple Squat Warmup (No Measure)
Row, Ski, Bike, Run or Jump Rope in any combination for 5 minutes. Have fun, slowly increase intensity.
20 Pause Squats. Work in a circle with Coach counting reps and correcting form. Do not rush this, this is your foundation.
3 Rounds:
8 Single Leg Deadlift, per leg no weight
8 Push Ups w/ rotation to T
8 Palms Up Ring Rows
8 Deep lunge w/ rotation, alternating
Front Squat (5×8)
Empty Bar-50-55-60-65%
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Pull Ups. Squat at 0:00, Pull Up at 1:30, Squat at 3:00, Pull Up at 4:30, etc.
The Zap (Time)
50 Back Squats
Row 500 Meters
50 Thrusters
RX = 45/33
RX+ = 65/43
RELOADED=25/15# DBs
Bar Drop=5 burpees. Bar may be rested in any position.
10 minute time cap. If you don’t finish under the cap, add 1 second for each rep missed.
Supplemental Conditioning
4 x 30/20 calorie row (Time)
On a 4 minute clock, aim to maintain the same power output and time for each set.
Men=30, Women=20
SUNDAY10am RELOADED
11am CROSSFIT#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
View Public Whiteboard
Metcon
Griff (Time)
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here
2k Row (Time)
Max Effort 2k Row
