Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Metcon
FFF 2 (Time)
For time, alternating after each row+exercise:
500m row
10 burpees
500m row
20 box jumps
500m row
30 push-ups
500m row
20 pull-ups
500m row
10 burpees
1 partner wroking at a time!
Thursday
Deadlift (5-5-5-5)
55-65-75-85%
Strict Press (5-5-5-5)
55-65-75-85%.
Superset with deadlifts.
Pause & breathe at the top on the last sets/reps, squeeze abs and glutes to drive force into the bar. “7 Minute Burner”
7 Minute AMRAP:
Row 200 Meters
5 Over the Rower Burpees
RX＋ = Finish each round with 3 bar muscle ups
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #Concept2 #RowFast #EmbraceTheSuck #Press #Overhead #Deadlifts #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Fight Gone Bananas (AMRAP – Reps)
Three rounds of:
Power Balls (Reps) 20/14
V-Ups (Reps)
Russian Twists 20/14 (2 count/ Reps)
Lateral Jumps, over ball (Reps)
Air Assault or Ski Erg Calories
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the bike where each calorie is one point.
Push ups is chest to deck to full lock out, no worming. Sit ups are anchored, shoulder blades touch the ground, touch any part of the dumbbell.
Stagger start to allow the same order.
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Deadlift (5-5-5-5)
55-65-75-85%
Strict Press (5-5-5-5)
55-65-75-85%. Superset with deadlifts. Pause & breathe at the top on the last sets/reps, squeeze abs and glutes to drive force into the bar.
7 Minute Burner (Time)
7 Minute AMRAP:
Row 200 Meters
5 Over the Rower Burpees
RX+ = Finish each round with 3 bar muscle ups
For larger classes, stagger start by 3 minutes. Go to any open rower. Row up from current meters (Ex: Rower is at 639, row to 839). Practice transitions and rower starts before beginning.
THIS FRIDAY ALL CLASSES ALL LOCATIONS!!!
Former special forces soldier & individual CrossFit Games Regionals competitor Chad McKay introduces a small group to CrossFit. We use a slow, systematic approach to our program. It takes weeks of movement therapy before these people will be ready to join our small group classes. We address fitness as a lifelong journey, not a quick fix. There is no secret. Consistency, compliance, great coaching and individual attention build better people. #crossfit #crossfit305 @crossfit262 @crossfita1a @stirling_road_crossfit @crossfit305
Wednesday “Goodbye Legs, It Was Nice Knowing You”5 rounds for time of:
10 Goblet Step Ups 53/35
20 yard shuttle sprint
10 Lunge Steps 53/35
20 yard shuttle sprint
10 Goblet Squats 53/35
20 yard shuttle sprint
Rest 1 minute
Set boxes at one end of the gym. Leaving enough room to lunge and squat between the box and sprint start, mark off 10 yards. After each 10 reps run out 10 yards, touch the ground past the mark and then return to your box/bell set up. Score is time at completion of last run.
RX＋ = 70/53
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #GirlsWhoLift #EmbraceTheSuck #Press #Overhead #Pistols #Squat #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Around the World Lunge Warmup (No Measure)
3 rounds of:
20 high knees
20 butt kickers
20 jumping jacks
20 front/back shuffle
Rest 30 seconds
Complete 3 cycles, then reverse directions:
Step forward Lunge R
Step forward Lunge L
Step back Lunge R
Step back Lunge L
Side Lunge R
Side Lunge L
Farewell thine legs (Time)
Row 50 Calories, then:
5 Rounds of:
50 Single Unders
10 Step forward lunges (5 per leg)
10 Box Step Ups 20″ (5 per leg)
10 Step back lunges (5 per leg)
10 Lateral Box Step Ups 20″ (5 per side)
50 single unders
Rest 30 seconds
Rx = Holding a 40/25# dumbbell for all lunges and step ups
Rx+ = Double unders, finish with 50 bike calories
Abdominal Supplement 23 (No Measure)
3 Rounds for quality:
30 Alternating Leg V-Ups
30 Alternating Plank Leg Raises
30 Bicycle Sit Ups
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Goodbye Legs, It Was Nice Knowing You (Time)
5 rounds for time of:
10 Goblet Step Ups 53/35
20 yard shuttle sprint
10 Lunge Steps 53/35
20 yard shuttle sprint
10 Goblet Squats 53/35
20 yard shuttle sprint
Rest 1 minute
Set boxes at one end of the gym. Leaving enough room to lunge and squat between the box and sprint start, mark off 10 yards. After each 10 reps run out 10 yards, touch the ground past the mark and then return to your box/bell set up. Score is time at completion of last run.
RX+ = 70/53
Abdominal Supplement 62 (No Measure)
21, 15 & 9 reps of:
Superman w/ medball in hands
https://www.youtube.com/watch?v=NO0uFeeWxJ0
Weighted V-Up
https://www.youtube.com/watch?v=6yYagCoInrA
Suicide Planks
https://www.youtube.com/watch?v=c1x7Q-DXRM4
Two for Tuesday
EMOM 13
20 Minutes:
Minute 1: 2 Snatches
Minute 2: 40 Double Unders
Minute 3: 2 Power Clean ＋ 1 Split Jerk
Minute 4: Max over the bar Burpees to 30 seconds
Use 1 bar. You may increase or decrease load as you wish. In order for your burpees to count toward your score, you must make all lifts ＋ complete all double unders in that round before each minute is up. Score is heaviest snatch ＋ heaviest clean & jerk complex ＋ burpees. Clips must be on the bar in order for any lift to count. FORM BEFORE LOAD, ALWAYS.
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #GuysWhoLift #EmbraceTheSuck #Snatch #Overhead #PowerClean #DoubleUnders #EMOM #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack
