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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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.
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
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
SWF (Time)
5 Rounds for time of:
20 Wall Balls
10 KB Swings
20 Box Jumps
10 Toes to Bar
20 Double Unders
RX 14/10, 53/35, 20
RX+ 20/14, 70/53, 24/20
22 minute time limit. No ego.
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
SWF (Time)
5 Rounds for time of:
20 Wall Balls
10 KB Swings
20 Box Jumps
10 Toes to Bar
20 Double Unders
RX 14/10, 53/35, 20
RX+ 20/14, 70/53, 24/20
22 minute time limit. No ego.
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
Good to the Last Drop (Time)
For time:
Row 1000 meters
25 Bar Touch Burpees
When the clock strikes 10 minutes, perform the following :
Three rounds of:
50 walking lunge steps
20 Push Ups
When the clock strikes 20 minutes, perform the following for quality:
Three rounds of:
10 Side Plank Hip Bridges/side
10 plank kick backs/side
10 plank knee to elbow, cross body (5 per side)
Note time for the first portion only. The second portion should be done quickly, but with a focus on GREAT push up form and unbroken lunges. The third portion will be counted out by your coach, stick with the pace.
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 x10)
Empty Bar-45-50-55-60%
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 25 sit ups. Press at 0:00, Sit ups at 1:30, Press at 3:00, Sit ups at 4:30, etc.
Dragon Force (Time)
Three Rounds for time of:
15 Power Cleans 135/93
12 Bar Facing Burpees
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
😲 WHUT 😶!!! That’s right, it’s back!!!!
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
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Lean Mean Dumbbell Machine 1 (Weight)
5 sets, 10 reps each:
DB Front Raise
DB Lateral Raise
DB Curl (Slow)
DB Tricep Kick Back
Rest 1 minute
Do these sets as a group, with the coach counting off reps. Slower is better than fast. Heavier is not better. Better is better.
Storm Prep (Time)
Five Rounds for time of:
Run 400 Meters
20 Box Step Ups
20 Butterfly Sit Ups
20 Russian Twists 20/14
20 Plank Knee to Elbows
