MONDAY

Weightlifting
Floor Press 3-3-3＋
(70-80-90%) Metcon
For Time:
30 Power Cleans 155/105
30 Over The Bar Burpees
30 Calorie Row
RX＋ 225/155

#CrosFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Handstand #Gymnastics #Balance #Fitness #PowerClean #BurpeesSuck #Row #Lift #PoweredByCommunity #GymBros #ChestDay #FloorPress #TrainingPartners #Coach #MiamiFitness #305 #CrossFit #Reloaded

SUNDAY

10 am Reloaded

11am CrossFit

#CrosFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #BoxJump #StepUp #BenchmarkWOD #Christine #Abs #Run #Jump #Lift #Squat #PoweredByCommunity #FitFam #MiamiFitness #A1A #MiamiBeachBootcamp #CrossFit #Reloaded

SATURDAY

Reloaded 9am (A1A Beach WOD)

CrossFit 10am

#CrosFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Situp #Abs #BeachWOD #Run #Jump #Lift #Squat #PoweredByCommunity #GymBro #MiamiFitness #305 #MiamiBeachBootcamp #CrossFit #Reloaded

FRIDAY

Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Sprintervals 4 (Calories)
Tabata
Air Assault or Concept 2 rower for calories

#crossfit #crossfit305 #crossfita1a #stirlingroadcrossfit #lift #deadlifts #boxjumps #rowing #calories #webelieveineachother #wallballs

Thursday
Back Squat (5-5-5＋) 65-75-85%
Percentages are based off of 90% of one rep max

Metcon (AMRAP – Reps)
15 Min EMOM
Min 1: 10 Wallballs
Min 2: 15 KB Swings 53/35
Min 3: 20 Abmat Situps
The last round through is a 1 minute AMRAP of each movement

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #doubleunder #kettlebell #abs #6pack #AMRAP #EMOM #wallballssuck #dudeswholift #sweatlife #squat #strength

photo cred 📸: @garavsmurphy

Wednesday

Skill
Double-Unders

Metcon
25 Minute AMRAP
50 Double Unders
400 M Run With Plate 45/25
400 M Run No Plate
5 Rope Climbs

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymgirl #kettlebell #chickswholift #sweatlife #claws #manipedi #womanhands #fitmoms #fitmom #momswholift #instafit #gripstrength #metcon #fourhundreds #ropeclimb

Tuesday

Weightlifting
Clean Pull＋Clean＋Jerk (1-1-1-1-1)
15 minutes to build up to a heavy complex

Metcon
5 Min AMRAP
8 Toes To Bar
16 Air Squats
-Rest 1 Min-
5 Min AMRAP
8 Toes To Bar
16 Air Squats
RX＋ pistols

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #press #dudeswholift #sweatlife #coach #teach #learn #constantlyvaried #highintensity #functionalmovements

MONDAY
Weightlifting
Floor Press (5-5-5+ @ 65-75-85%)
All percentages are based off of 90% of actual 1 rep max
Metcon
Surfer on Acid (Time)
3 Rounds for time of:
Run 400 meters
21 Burpees

RX+ = 5 Bar Muscle Ups to finish each round
Supplemental Conditioning
Sprintervals 2 (Distance)
On a Concept 2 rower complete the following:

4 minutes at 20 strokes per minute. Photo cred @garavsmurphy

SUNDAY

10am Reloaded

11am CrossFit

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #deadlift #rawstrength #strongman #500club #usapl #dudeswholift #sweatlife #addidas

SATURDAY

9am Reloaded (A1A Beach WOD)

10am CrossFit

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #beachwod