BeachWOD
CrossFit A1A – RELOADED
Metcon (AMRAP – Rounds and Reps)
25 Air Squats
200m Run Backwards to lifeguard stand
walking lunge to water
20 Burpees
200m Swim
10 Uphill situps
Bear Crawl To start
Saturday Partner WOD
CrossFit 262 – CrossFit
Metcon (Weight)
Find Max (Total with Partner)
-Hang Squat Clean
-Hang Power Clean
-Jerk
Metcon (Calories)
15min AMRAP of:
Cal Row &
-15 Burpees
-20 Push-ups
-25 Sit-ups
-30sec Handstand Hold
-35 Air Squats
-40 Russian Twists (20/14)
-45sec Hang From Bar
-50 Double Unders
Saturday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Behind The Neck Jerk (1-1-1-1-1-1-1)
Overhead Squat (1-1-1-1-1-1-1)
Metcon
Metcon (Time)
For time:
Run 400m
50 Push Press 45/33
Run 400m
50 Front Squats 45/33
Saturday
CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
Metcon
Metcon (Time)
For Time:
400M Run
50 Russian KBS 53/35
200m Run
25 Russian KBS 53/35
400m Run
50 1 arm KB Push Press 53/35 (25/arm)
200m run
25 1 arm KB Push Press 53/35
400m run
50 calorie row
200m run
25 calorie row
400m run
50 box jumps
200m run
25 box jumps
WOD November 10, 2016 at 08:18PM
Now in stock at A1A! #strongerthings
WOD November 10, 2016 at 08:01PM
Friday
Three Wise Men Tribute (3 Rounds for reps) “Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then… “Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then… “Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #HeroWOD #EmbraceTheSuck #Snatch #Overhead #Squat #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack
Personal Training
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – Personal Training
Metcon
Personal Training (No Measure)
Friday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Three Wise Men Tribute (3 Rounds for reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
Abdominal Supplement 43 (Time)
50-40-30-20-10
Sit Ups
Russian Twists w/ light medball
Wall Throws w/ light medball
WOD November 10, 2016 at 01:48PM
Don’t be a sucker, come run this mother clucker!
Don’t be a chicken, come get a lickin!
Link in bio to our last one
#crossfit305 #EXTREMEOBSTACLEWOD
WOD November 09, 2016 at 08:01PM
Thursday
Deadlift (8-8-8-8)
55-60-65-70%
Bent Over Reverse Fly (10-10-10-10)
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
Deadlift (8-8-8-8)
55-60-65-70%
Bent Over Reverse Fly (10-10-10-10)
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFitOpen#ThrustersSuck #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack