FREE FRIEND FRIDAY

Metcon
For Time:
800 M Run
40 Pullups
30 Thrusters 95/63
20 Calories Rowing

Supplement
Metcon (No Measure)
8 Rounds
:45 sec on :45 sec off
row or bike

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #kettlebell #dudeswholift #sweatlife #rowing #concept2 #crossfitrowing #aerobiccapacity

photo cred 📸:@garavsmurphy

THURSDAY

Weightlifting
Snatch (1-1-1-1-1)

Metcon
5 Rounds For Time
10 Russian/Eye level Kettlebell Swings 53/35
20 KB Lunges
Hold KB however you want on lunges
Rx＋ KB never touches the ground

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #kettlebell #deadlift #5plates #dudeswholift #sweatlife

Is your spine fully mobile? Do you have good lumbar flexion and full thoracic extension? The #jeffersoncurl js a great exercise to improve flexibility and strength in a full Rom or “compromised” position. @gymnasticsbodies #gymnasticsbodies #weightlifting #deadlift #crossfit #wod #miamibeach #fitness #fitlife #gymbro #stronglikebullflexiblelikebull

Wednesday

Weightlifting
Deadlift (5-3-2-2-1-1)
60-70-80-90-95-103%

Metcon (AMRAP – Reps)
Alternating Tabata 8 Rounds each of Pushups & Toes to bar
:20 sec on :10 sec off
:20 sec pushups
:10 sec rest
:20 sec t2b
:10 sec rest
etc.. #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #miamiheat #gymbro #deadlift #maxeffort #strength #getstrong #weightliftingwednesday #dudeswholift #sweatlife #soretodaystrongtomorrow

photo cred 📸: @garavsmurphy

TUESDAY

Handstand Walk Skill work.

Against a wall lifting 1 hand at a time.
Shoulder taps against a wall.
Free standing shoulder taps.
Handstand Walk.

Metcon
3 Rounds on a 5 Min Clock
800 M Run
30 Butterfly situps
If you fail a round it becomes a 20 min AMRAP

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymchick #kettlebell #amrap #metcon #handstands #handstandwalk #abs #runfast #friendsandfitness #girlswholift #sweatlife

Phone off for the entire weekend. Mission accomplished. Now back to regularly scheduled programming.

MONDAY

Overhead Squat (5-3-2-2-1-1)
60-70-80-90-95-103%

Metcon
12 Min AMRAP
10 Hang Power Cleans Unbroken 95/63
50 Double Unders
RX＋ 135/93
Any break during hang power cleans is an immediate 10 Over the bar burpee penalty

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #clean #doubleunder #overheadsquat #motivationmonday #dudeswholift #sweatlife #unbroken

SUNDAY

10am Reloaded

11am CrossFit

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #cleanandjerk #splitjerk #dudeswholift #sweatlife

SUNDAY

10am Reloaded

11am CrossFit

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #cleanandjerk #splitjerk #dudeswholift #sweatlife

SATURDAY

9am Reloaded. BeachWOD at A1A.

10am CrossFit

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #dudeswholift #sweatlife #squatthehouse #powerliftingmotivation #USAPL #powerlifting #powerlifter #squat #bench #deadlift