WOD July 15, 2016 at 08:01PM
SATURDAY
9am Reloaded. BeachWOD at A1A
10am CrossFit
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #LSit #HangOn #Abs #OlympicWeightllifting #Snatch #Clean #Jerk
WOD July 14, 2016 at 08:09PM
Friday
Split Jerk 2-2-2-2-2-2-2
18 Min AMRAP
40 Box Step Ups
30 Calorie Row
20 Push Ups
10 Squat Cleans 135/93
Split Jerk 2-2-2-2-2-2-2
18 Min AMRAP
40 Box Step Ups
30 Calorie Row
20 Push Ups
10 Squat Cleans 135/93
#crossfit #wod #mobility #friend #workoutbro #gymbro #america #miami #crossfit305 #crossfitA1A #stirlingroadcrossfit #photography #worldsbestgyms
WOD July 13, 2016 at 08:01PM
Thursday
Gymnastics
Muscle Up Skill Work
Work on muscle ups and progressions
Metcon
6 Rounds For Time:
30 Double Unders
8 Chest to Bar Pullups
RX＋ 5 Bar Muscle Ups
Supplement
For Time:
30-20-10
Russian Twists
Medball Situps
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #Deadlift #Gymnastics #MuscleUp #DoubleUnder #America #Progenex #Abs
WOD July 12, 2016 at 08:01PM
WEDNESDAY
Weightlifting
Deadlift
5-5-5-5 (60% 70% 75% 80%) Metcon
For Time:
3 Rounds of:
10 Kettlebell Sumo Deadlift High Pulls 53/35
10 Butterfly Situps
2 Rounds of:
8 Kettlebell Swings
8 Toes To Bar
1 Round of:
6 Rope Climbs 15′ *No Rest between rounds
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #MoreKettlebell #Gymnastics #Weightlifitng #Deadlift #ConstantlyVaried
WOD July 12, 2016 at 06:38PM
Farm Fresh summer food. Perfect time to start the #whole30
WOD July 11, 2016 at 08:01PM
Tuesday
Gymnastics
8 Mins EMOM
8 Dips
Gymnastics
8 Mins EMOM
8 Dips
Metcon
For Time:
20 Overhead Lunges 95/63
20 Bar Facing Burpees
20 Front Rack Lunges
400M Run with plate 45/25
10 Overhead Lunges
10 Bar Facing Burpees
10 Front Rack Lunges
400M Run No plate
RX＋ 135/93
All lunges are IN PLACE.
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #QuadWOD #LegDay #LungeAndLearn #LungeAndRun #ConstantlyVaried
WOD July 10, 2016 at 08:01PM
Monday
Overhead Squat 5-5-5-5
@ 60%, 70%, 75%, 80%
Metcon
EMOM for 4 Rounds
Min 1: 20/15 Cal Row
Min 2: 40 Double Unders
Min 3: Max seconds L-Sit Hang
Min 4: Rest
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #OverheadSquat #Metcon #EMOM #Row #Dubs #L-Sit #Inverted #RopeClimb
WOD July 09, 2016 at 08:01PM
SUNDAY
10am Reloaded
11am CrossFit
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #CrossFit #MiamiFitness #PoweredByCommunity
WOD July 09, 2016 at 12:01PM
Power Unleashed. Enhance your power & support your strength with the new #Nano6. Now available at the @Reebok outlets at Sawgrass Mills and Palm Beach Outlets! You’ll also receive a 2-week free trial membership to our box with purchase! #PowerToBeMore
WOD July 08, 2016 at 08:01PM
SATURDAY
9am Reloaded. BeachWOD @ A1A
10am CrossFit
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #BeachAndBurpees #BeachWOD #CrossFit #Clean #Jerk #Snatch