Saturday

9am Reloaded. BeachWOD @ A1A.

10am CrossFit

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #kettlebell #dudeswholift #sweatlife #livefast #trainhard #dieold #progenex #coach

Photo cred 📸: @garavsmurphy

Ready to get RIPPED? #whole30 link in bio

Make the choice #crossfit #wod #snatch #nike #metcon #instafit #gym #box #getlifted #gymbros #workout #gymlife #miami #miamibeach

Friday
Power Snatch (2-2-2-2-2)
Power Snatch skill work.

May need to break class up, work with people on power snatch technique work.
Metcon (Time)
5 Rounds For Time
20 Parallete Facing Burpees
40 M Farmers Carry 35/25lb Plate (20M Down Right Hand 20M Back Left Hand)

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymladys #medball #girlswholift #sweatlife #boxjump #row #legday

Ghosts on the machine
#crossfit #rowing #fitness #wod #wodlife #fitlife #instafit #workhardplayhard #miami #miamibeach #photography #crossfitphoto

Thursday

Metcon
25 Min AMRAP
800 M Run
50 Double Unders
25 Ground to Over the Shoulder (20/14lb Medball)
15 Pullups

Abdominal Supplement:
3 rounds:
15 right side plank leg raises
15 left side plank leg raises
Plank on your right side and raise your right leg as high as possible (with a straight leg) 15 times.

Do the same with the left side, repeat 3 times

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #dudeswholift #sweatlife #amrap #doubleunder #metcon

Wednesday

Deadlift (5-5-5-5)
70-75-80-85%

Metcon
AMRAP-Reps
Tabata Calories Row
Right into
Tabata Butterfly Situps
Right into
Tabata box jump/step overs

Supplement
Metcon
50 weighted step-ups
Hold dumbbells in each hand and do 50 alternating weighted step ups onto a box.

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #kettlebell #dudeswholift #sweatlife #deadlift #metcon #weightlifting #kettlebell

Tuesday July 19th
Strength:
8 Minute EMOM
6 Handstand Push-Ups

Conditioning:
3 Rounds For Time
5 Power Cleans 135/93
10 Dips
20 Wallballs 20/14

#crossfit #crossfit305 #crossfita1a #stirlingroadcrossfit @onelife3.11 #girlswholift #gymnastics #gymnasty #muscleup #barmuscleup #miami #miamibeach #fitness #fitlife #instafit #fitgirls

“At dawn, when you have trouble getting out of bed, tell yourself: ‘I have to go to work—as a human being. What do I have to complain of, if I’m going to do what I was born for—the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”- Marcus Aurelius #crossfit #worldsbestgyms #crossfit305 #crossfita1a #stirlingroadcrossfit #concept2 #rowing #erg #fitness #fitlife #instafit

MONDAY

Weightlifting
Overhead Squat 5-5-5-5
(70-75-80-85%) Metcon
14 Min AMRAP
2 Hand Release Pushups
2 Toes To Bar
200m Run
4 Hand Release Pushups
4 Toes To Bar
200m Run

6,6 8,8 etc..
200m Run between rounds

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #PlateRun #HangOn #Pushups #Squat #Overhead