Saturday
CrossFit 262 – CrossFit
Metcon (Time)
4 Rounds of:
12 Pull-ups
9 Deadlifts(135/93)
6 Hang Power Cleans
3 Push Jerks
(Rx+ 155/103)
Beach Wod
CrossFit A1A – RELOADED
Metcon
Beach Wod 1 (AMRAP – Rounds and Reps)
20 Min AMRAP
10 Alternating Capoeira Reverse Lunges (1 count)
100 m sprint + 100 jog
20 Single, Single, Double Crunch
Monster Walk with Hands behind the Head to reach the Ocean
200 m Swim or Run
20 Reverse Mountain Climber (1 count)
Side plank walk to the starting position
Saturday
CrossFit 305, Stirling Road CrossFit – RELOADED
Metcon
Metcon (Time)
5 Rounds for time:
400m Run
Rope climb 2/1
Sub Rope Climb with 10 pull-ups
Metcon (Time)
3 Rounds for Time:
30 Russian KBS 70/53
20 Push-ups with feet on a 45# plate
Saturday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Power Clean (2-2-2-2-2-2-2)
Push Jerk (2-2-2-2-2-2-2)
Metcon
Metcon (Time)
5 Rounds for Time:
6 Squat cleans 95/63
6 Burpee Box Jumps 24/20
WOD January 12, 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
FRIDAY THE 13TH!!!!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
16.1 Variation (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 20 minutes of:
8 overhead walking plate lunges
8 plate facing burpees
8 overhead walking plate lunges
8 pull-ups
RX+ use 16.1 standards
http://games.crossfit.com/workouts/the-open
WOD January 11, 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
Thurzday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Handstand EMOM
Every minute for 10 minutes, do 30 seconds of hand standing. Use the wall, a box or a plank hold to modify. On the final set, hold for as long as possible.
El Jefe (AMRAP – Rounds and Reps)
17 min AMRAP
50 wall balls 20/14lb 10/9ft
50 calorie row
50 double unders
50 box jumps 24/20
WOD January 10, 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
Wednesday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Low back and shoulder warm up 1 (No Measure)
400m run
3 rounds:
10 TLLT with light plate 2.5/5lbs max
10 Air good morning
10 Hip Bridge March
https://www.youtube.com/watch?v=wTpnaSOfFFY
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1 minute couch stretch/side
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3 Minute AMRAP
20 Butt Kickers
15 Jumping Jacks
10 plank knees to elbows
Push Press (5 x 12)
Empty Bar-40-45-50-55%
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 10 Dips. Press at 0:00, DIps at 1:30, Press at 3:00, Dips at 4:30, etc.
That Looks Pretty Easy (Time)
3 Rounds for time of:
20 Goblet Step Ups 53/35#
15 4′ Long Jump Burpees
Abdominal Supplement 60 (No Measure)
3-5 rounds of:
20 Second V Hold
10 V Ups
20 Sit ups
20 Side touch crunches, alternating