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.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Weighted Pull-ups (3-3-3-3)
Add weight to your strict pull up as able. If you don’t have a strict pull up, do 3 VERY HARD negatives. Use rings if you are unable to do a negative.
Abtelen (Time)
5 Rounds of:
Run 200 meters
21 sit ups
8 toes to bar
Tabata Row (Distance)
8 intervals of 20 seconds on, 10 seconds off on the Concept 2 Rower. Set the rower to Intervals:Time. Score is total meters.
Coaches note:
Go over proper technique, including starting and difference stroke rates.
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.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
https://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf
https://www.youtube.com/watch?v=67oV26VJUzo
Spend time on the Power Clean & Split Jerk today as well. Do all of this with PVC, before any weight is applied. You are not in a hurry. Practice and master with no weight before adding light weight. Only go heavy if form is perfect. LISTEN TO YOUR COACH!
EMOM 13 (AMRAP – Reps)
20 Minutes:
Minute 1: 2 Snatch
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.
Cardio alternate:
Minute 1: Bike Calories
Minute 3: Row Calories
Abdominal Supplement 61 (No Measure)
200 Russian Twists AHAP
200 Flutter Kicks
100 side plank hip bridges per side
Partition reps as needed.
Monday
Back Squat (5-5-5-5)
55-65-75-85%
TRAMRAP 3
AMRAP 6 of:
6 Step Down Box Jumps 24/20
6 Kettlebell Swings 53/35
Rest 4 minutes
AMRAP 6 of:
6 Burpee Box Jump Overs
6 Kettlebell Snatches, Per Arm
Rest 4 Minutes
AMRAP 6 of:
Bar Touch Burpees
Scale KB snatch to dumbbell snatch. Pick a weight you can keep moving with. Goal on burpees is to not rest. Set a sustainable pace. Coach will call out time every 15 seconds.
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #DudesWhoLift #EmbraceTheSuck #Press #Overhead #Deadlift #Squat #Bench #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.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Metcon
Metcon (Time)
5 Rounds for time:
40 Kettlebell Swings 35/26
30 Air Squats
20 Deadlifts 35/26 Kettlebell
10 Burpees
Metcon (No Measure)
5 rounds:
90 Second Push up plank
30 second rest
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.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Back Squat (5-5-5-5)
55-65-75-85%
TRAMRAP 3 (AMRAP – Reps)
AMRAP 6 of:
6 Step Down Box Jumps 24/20
6 Kettlebell Swings 53/35
Rest 4 minutes
AMRAP 6 of:
6 Burpee Box Jump Overs
6 Kettlebell Snatches, Per Arm
Rest 4 Minutes
AMRAP 6 of:
Bar Touch Burpees
Scale KB snatch to dumbbell snatch. Pick a weight you can keep moving with. Goal on burpees is to not rest. Set a sustainable pace. Coach will call out time every 15 seconds.
Abdominal Supplement 60 (No Measure)
3-5 rounds of:
20 Second V Hold
10 V Ups
20 Sit ups
20 Side touch crunches, alternating
Sunday
10am Reloaded
11am CrossFit
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #EmbraceTheSuck #Press #Overhead #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.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
View Public Whiteboard
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
For Reloaded use 35#/20# dumbells for push press, and a 70/53# kb for SDHP.
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.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
View Public Whiteboard
Weightlifting
Clean and Jerk (2-2-2-2-2-2-2)
Metcon
Metcon (Time)
10 Rounds for Time:
10 Deadlifts 135/93
10 Push-ups
Saturday
9am Reloaded. Beach @A1A
10am CrossFit
#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.
#WBG Cyber Sale.
WE ONLY DO THIS ONCE A YEAR!!!
http://tinyurl.com/WBGcyber17
1 year of training for the price of 11 months, plus two Private Coaching sessions.
All classes included, no limitations!
Limited to 5 per gym!!!
Sale ends Monday at 11:59pm
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
CrossFit 262 – CrossFit
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Olympic Lifting Total (Total Weight)
