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)

Thursday

Weightlifting
Deadlift (10-10-10-10)
45-50-55-60%
Super Set with
Single Arm Dumbbell Side Bends (10-10-10-10)
stand up straight with a dumbbell in one hand bend down to the side with the dumbbell then stand up straight again. Count is per side, each set.

Metcon
4 rounds for time:
10 Toes to Bar
10 Hang Power Cleans 95/63
10 Calorie Row

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Wednesday

Strict Press (10-10-10-10)
45-50-55-60%

Ring Dips (1-1-1-1)
Preform 1 set of half your max rep ring dips between press sets. Ex. your max effort set for ring dips is 8 you’ll do 4 dips each time.

CF-L1 Seminar WOD
3 Rounds For Time
15 Thrusters 95/63
12 Burpees

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Tuesday

Skill Work
Muscle-ups (1-1-1)
Ring muscle up skill work

Double-Unders (1-1-1)
Double Under skill work

Metcon
20 Min EMOM
Min 1: 8 Pullups; RX＋ 15 Pullups
Min 2: 30 Double Unders; RX＋ 50 Double Unders
Min 3: 2 Rope Climbs; RX＋ 3 Rope Climbs
Min 4: Max Calorie Row
Min 5: Rest

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Monday

Weightlifting

Back Squat 10-10-10-10
45-50-55-60%

Strict Toes To Bar 10-10-10-10
Superset with Squat Sets
Scale 20 V-Ups

Metcon
10Min AMRAP
16 Alternating Dumbbell Snatch 50/30
16 Box Jumps
16 Medball Ground to Over the Shoulder 20/14
RX＋ 25 HSPU Buy In

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Hall-O-Ween WOD @CROSSFITA1A 5:30 & 6pm @CROSSFIT305 5:30pm @stirling_road_crossfit 5:30pm @crossfit262 5pm WEAR YOUR COSTUME, SCARE THE LOCALS. Kipping vampires? Rope climbing zombies? Supergirl doing a muscle up? Ken Bone sprinting down the street? WHAT WILL YOU BE?

Sunday

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #SouthFloridaCrossFit #Community #CrossFit #Fitness #InstaFit #FitnessPhoto #CantStopFitness #SweatLife #Cardio #Metcon #Conditioning #Strength #Weightlifting #Reloaded #FollowBack

Saturday

9am Reloaded. BeachWOD at A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #SouthFloridaCrossFit #Community #CrossFit #Fitness #InstaFit #FitnessPhoto #CantStopFitness #SweatLife #Cardio #Metcon #Conditioning #Strength #Weightlifting #Reloaded #BeachWOD #FollowBack

#wrestlingrestroom really starting to come together @crossfit305

Friday

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Metcon
For Time:
50 Calorie Assault Bike Sprint

Abdominal Supplement 17 (Time)
5 minutes of:
1 Strict Toes to bar
1 Around the World right
1 Around the World Left

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #Miami #MiamiBeach #FortLauderdale #Fitness #SouthFloridaCrossFit #CrossFit #CrossFitGames #CrossFitOpen #WOD #Kettlebell #Overhead #Squat #Pullup #Metcon #AssaultBike #Abs #WeBelieveInEachOther #FollowBack

November 4th will be a YUGE day for exercise. The best. #firstfriday #crossfit #crossfitgirls #crossfit305
#fitfam #friends #wod #partnerwod