Friday

Free Friend Friday!

Metcon
With a partner, alternating at any point:
150 Wallballs
120 Butterfly Sit-ups
90 Air Squats
60 Burpees
30 Calories on Air Assault or Rower

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gymnastics #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #MoreBarbell #Cardio #Conditioning #PartnerWOD #Friendship #FitnessFriends #Jump #Climb #CrossFitTraining #LemonCityBarbell #FollowBack

Thursday
Strict Press (10-10-10-10)
50-55-60-65%
Deadlift (10-10-10-10)
50-55-60-65%
Superset with strict press sets

Metcon (Time)
4 Rounds For Time
500 m Row
21 Box Jumps 24/20
1 Rope Climb 15ft

photo cred: @garavsmurphy

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gymnastics #Deadlift #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #StrictPress #MoreBarbell #Gymnastics #HandstandWalk #Row #Jump #Climb #CrossFitTraining #LemonCityBarbell #FollowBack

#socialmediatools

Wednesday

Back Squat (10-10-10-10)
50-55-60-65%

GHD Situps (10-10-10-10)
Superset with squat sets

Metcon
10 Min AMRAP
As a complex:
4 Knees to Chest-4 Toe To Bar-4 Pullups
8 Front Squats 95/63
12 Pushups
Scale the Knee to Chest, Toe To Bar, Pullup complex to be completed without dropping from the pull up bar.

photo cred: @garavsmurphy

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #SouthFloridaCrossFit #Sweatlife #FitnessChicks #GirlsWhoLift #Deadlift #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #BackSquat #LegDay #Gymnastics #CrossFitTraining #FollowBack

Tuesday

CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #HalloweenCostumeWOD #SuperHeros #CrossFit #CrossFitGames #OpenWOD #Sweatlife #Miami #DudesWhoLift #Metcon #Cleans #HandstandPushups #FollowBack

@progenex is back in stock at ALL of the @worlds_best_gyms @crossfit305 @stirling_road_crossfit @progenexflorida #Progenex #Gains #MoreMuscle #CookiesAndCream #Recovery #Amplitude #Creatine #Build #CrossFit #WorldsBestGyms

Happy Halloween!! Monday “Pullup Loredo”
6 Rounds For Time
24 Squats
24 Pullups
24 Walking Lunge Steps
400M Run

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #HalloweenWOD #ExerciseBeforeIndulgingInCandy #PumpkinSnatch #LiveFastTrainHardDieOld #Loredo #Metcon #Ab #Supplement #FallIsStillBeachSeason #WOD #CrossFit #WheresTheBarbell #Fitness #SouthFloridaCrossFit #FollowBack

Sunday

10am Reloaded
11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #FrontSquat #Clean #Flexibility #StrengthTraining #Gains #Biceps #CrossFit #WOD #Metcon #Weightlifting #GirlsWhoLift #Miami #SweatLife #InstaFit #Fitness #SouthFloridaCrossFit #FollowBack

Saturday

9am Reloaded. BeachWOD at A1A
10am CrossFit

Photo cred @garavsmurphy
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Deadlift #StrengthTraining #Gains #Biceps #CrossFit #WOD #Metcon #Weightlifting #BeachWOD #MiamiBeachBootcamp #FollowBack

HALL-o-WEEN Costume WOD!
Monday the 31st
6:30 @ 305
5:30 & 6 @A1A
5:30 @ 262
5:30 @ SRCF
BRING TREATS (…and tricks)

Metcon
CrossFit Games Open 15.3 Scaled
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
Muscle-ups (1)
Spend 10 minutes working on the muscle up with your coach. Start with banded or floor transitions and build the skill based on your indidividual level.

Metcon
CrossFit Games Open 15.3
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scale to do at least 2 rounds. For muscle ups, scale to 14 pull ups & 14 dips. Choose a wall ball weight that you can do 50 unbroken reps with when you’re fresh.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #SouthFloridaCrossFit #TrainHardLiveFastDieOld #WeBelieveInEachOther #GoUntilYoureOutOfBreath #FireBreather #NobodyCaresTrainHarder #Metcon #MuscleUps #WallballsSuck #DoubleUnders #Motivation #GetUpAndGetAfterIt #CrossFitTraining #CrossFit #AMRAP #WOD #FollowBack