WOD December 16, 2016 at 08:54PM
#leangains #iifym #iifymgirls #strongerthings #crossfit #ocr #ifitfitsyourmacros #livelovelift #dontliftweights #liftmemes
WOD December 16, 2016 at 08:01PM
Saturday
9am Reloaded. Beach at 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
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
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CrossFit 262 – CrossFit
Metcon (Weight)
Hang Clean + Clean + Jerk
Metcon (AMRAP – Rounds and Reps)
10min AMRAP of:
2 Snatches (95/63)
2 Toes to Bar
10cal Row
4 Snatches
4 Toes to Bar
10cal Row
6 Snatches
6 Toes to Bar
10cal Row
8…
(Rx+ 135/93)
Beach wod
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A – RELOADED
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
10 Surfer get ups alternating
Run long side
Drag push-up to water
Swim long side
30 UFC
run short side back to water
Saturday
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit 305, Stirling Road CrossFit – RELOADED
Metcon
World’s Best Hotel Workout (Time)
For time:
1 Mile Run
30 Man Makers
1 Mile Run
Abs
Coaches Choice (No Measure)
Your Coach has something up his sleeve…show up & find out what’s planned!
Saturday
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Power Clean (3-3-3-3-3-3-3)
Push Jerk (3-3-3-3-3-3-3)
Metcon
“Full On” (Time)
21-15-9
Calorie Row
Thrusters 75/53
Bar facing Burpees
RX+ = Air Bike, 95/63
12 minute time limit. Focus on steady pacing and finishing strong. Sets should be unbroken.
WOD December 16, 2016 at 02:09PM
January 2017
WOD December 15, 2016 at 08:01PM
FridayWUTT? (Time)
5/10 Strict Pull Ups
10/20 Feet up Push Ups 20″
20 Walking Lunges, 2 count
25 Box Jumps 24/20
50 Pull Ups
100 Wall Balls 20/14
100 Double Unders
50 Calorie Row
5/10 Strict Pull Ups
10/20 Feet up Push Ups 20″
20 Walking Lunges, 2 count
25 Box Jumps 24/20
50 Pull Ups
100 Wall Balls 20/14
100 Double Unders
50 Calorie Row
RX＋ =
5 Strict Ring Muscle Ups
10 Strict Handstand Push Ups
20 Alternating Pistols
25 Box Jumps 24/30
50 Pull Ups
100 Wall Balls
200 Double Unders
50 Calorie Row
WUTT?
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
VUTT? (Time)
5/10 Strict Pull Ups
10/20 Feet up Push Ups 20″
20 Walking Lunges, 2 count
25 Box Jumps 24/20
50 Pull Ups
100 Air Squats
100 Double Unders
500 Meter Run
Nutts!
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
WUTT? (Time)
5/10 Strict Pull Ups
10/20 Feet up Push Ups 20″
20 Walking Lunges, 2 count
25 Box Jumps 24/20
50 Pull Ups
100 Wall Balls 20/14
100 Double Unders
50 Calorie Row
RX+ =
5 Strict Ring Muscle Ups
10 Strict Handstand Push Ups
20 Alternating Pistols
25 Box Jumps 24/30
50 Pull Ups
100 Wall Balls
200 Double Unders
50 Calorie Row