MONDAY

Floor Press (5-3-1+)
75-85-95%

Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
2 Minute cumulative parallette L-Sit hold buy in
5 Parallette Shoot Throughs
100M Farmers carry with a 35/25 plate
Shoot Throughs:
Push up on parallettes, pass through, dip on parallettes
butt touches ground, full extension on top, Pass back = 1 rep #CrossFit #CrossFit305 #Crossfita1a #stirlingroadcrossfit #fitness #fitfam #community #family #lifttogether #press #chestdaybestday #crossfitgirls

SUNDAY

Reloaded 10am

CrossFit 11am

#Crossfit #Crossfita1a #crossfit305 #stirlingroadcrossfit #fitness #fitfam #girlsthatlift #snatch #clean #cleanandjerk #miami #miamibeach #lift #strength

SATURDAY

Reloaded 9am (A1A Beach Wod)

CrossFit 10am
#CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #Lift #Snatch #Clean #Strong #Strength #Cardio #Gymnastics #Beach #Lifting #FitFam #Power #Speed #Miami #MiamiBeach #MIA #BurpeesSuck #Saturdays #WorldsBestGyms #NoDaysOff #Community

FRIDAY

Metcon
2 Rounds For Time:
20 Wallballs
20 Pullups
20 Wallballs
20 Calorie Row
RX＋ Unbroken

Sprintervals 7 (8 Rounds for reps)
Eight efforts on 2 minutes at 85-90% effort of:
200 meter sprint

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Chipper #Sprint #Wallball #Row #Concept2 #AllTheRowers #Unbroken #Pullups #CrossFit #ConstantlyVaried #HighIntensity #FunctionalFitness #MiamiFitness #MiamiBeachBootCamps

So we have #crossfit and #reloaded…have you ever tried CrossFit before? #dogstagram #mansbestfriend #dowork #instadogs #fitdogs #instapuppy #worldsbestgym #gymdog #wod #stirlingroadcrossfit

Thursday

Back Squat (3-3-3＋)
70-80-90%

Metcon
15 Min AMRAP
3 Toes To Bar
3 Box Step Ups 24/20
20 Double Unders
6 Toes To Bar
6 Box Step Ups
20 Double Unders
*3,3, 6,6 9,9, 12,12 etc.. on Toes To Bar and Box Step Ups
20 Double Unders after each round

photo cred: @garavsmurphy

#crossfita1a #crossfit305 #stirlingroadcrossfit #worldsbestgyms #miamifitness #fitcommunity #abs #strength #doubleunders #boxjump #jumparound #AMRAP #crossfit #weightlifting #gymnastics #skill #coordination #squat #legday #gymbro

You know you are a dedicated #6amer when that’s the class you attend in #Shanghai! #CrossFit #worktrip @mark.tamis staying #jacked!

Wednesday
Skill
Bar Muscle-ups (1-1-1-1)
Math (Time)
“Math”
100 abmat butterfly sit ups
15′ rope climb, 5 reps
100 squats
Run 500 meters
100 kettlebell swings 53/35
50 Burpees

#selfie with the #forbiddenfruit… See what I did there @shloimyherz

TUESDAY

Weightlifting
Snatch Pull＋Snatch＋OHS (1-1-1-1-1)
15 minutes to build to a heavy complex

Metcon
3 Rounds For Time
500 M Row
800 M Run

Supplement
Sprintervals 6 (5 Rounds for distance)
5 rounds for meters:
Row 1:30 at 20 strokes per minute
Row :30 at 40 strokes per minute

photo cred 📸: @garavsmurphy

#CrossFitA1A #StirlingRoadCrossFit #CrossFit305 #WorldsBestGyms #AssaultBike #Row #Run #Cardio #Metcon #Fitness #MiamiFitness #FitCommunity #MiamiBeach #CrossFit #Weightlifting #Snatch #Sprint #LiftHeavyMoveFast