Sunday

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

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Weightlifting

Power Snatch (1-1-1-1-1-1-1)

Front Squat (1-1-1-1-1-1-1)

Metcon

You wish this was Isabel (Time)

Run 800m

30 Power Snatch 135/93

Run 800m

WOD January 20, 2017 at 08:01PM

SATURDAY9am RELOADED / Beach @ A1A
10am 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

Saturday

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 262 – CrossFit

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Metcon (AMRAP – Reps)

6min AMRAP of:

Thrusters @95/63

-50 Dubs for every break

(3min REST)

6min AMRAP of:

Hang Cleans @135/93

-10 Burpees for every break

Saturday

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 305, Stirling Road CrossFit – RELOADED

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Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Beach Wod

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 – RELOADED

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Metcon

Beach Wod 2 (AMRAP – Rounds and Reps)

25 Min AMRAP

10 Sumo Squat Jumps

100 m Bear Crawl

100 m Sprint

20 Split Jumps (1 count)

10 Windshield

Crab Crawl to reach the Ocean

200 m Swim or Run

20 Rock & Roll (1 count)

Alternating side lunges to the starting point

Saturday

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

View Public Whiteboard

Weightlifting

Power Clean (1-1-1-1-1-1-1)

Push Jerk (1-1-1-1-1-1-1)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

WOD January 20, 2017 at 09:17AM

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

WOD January 19, 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

262 Friday

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 262 – CrossFit

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Warm-up (No Measure)

3 rounds of:

7 calorie bike

7 ring rows

7 super mans

7 hollow bodies

7 good mornings

Bar Muscle-ups (Work on bar muscle up progressions. )

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Metcon (AMRAP – Rounds)

AMRAP 7

10 Power Snatch

5 Chest to Bar Pull Ups

Friday

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

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Warm-up (No Measure)

Row 250 meters slow

Rest 30 seconds

Row 250 hard

then, 3 rounds of:

7 ring rows

7 push ups

7 super mans

7 dips

Partner Cardio Pardio (AMRAP – Rounds and Reps)

30 minute AMRAP of

P1: Run or Row 400, bike .5 or ski 300

P2: AMRAP of:

16 Walking Lunges/RX+ Front Rack 75/53 (8 per leg)

12 Push Ups/RX+ 6 HSPU

8 Pull Ups/RX+ 4 Muscle Ups

*Note total rounds and reps as a team. Teams do not need to be doing the same scaling. Team up, have fun, go hard and encourage each other.