Friday

Rope Climb Skill Work
Practice Rope Climbing.
Legless, 1 hand, Inverted etc.. Metcon
For Time:
800 M Run
40 air squats
2 Rope Climbs
20 Cal Assault Bike
400 M Run
20 air squats
1 Rope Climbs
10 Cal Assault Bike
Rx＋ Pistols instead of air squats

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #LegDay #Run #Squat #Bike #RopeClimb #SkillDay

Our next nutrition challenge starts July 25th! 30 days to change your life with the guidance of professional coaches. Link in bio.

It’s here. Re-engineered for a better fit, the new #Reebok #CrossFit Nano 6.0 helps create stability and maximal power for any #WOD. Get the #Nano6 at your local @DicksSportingGoods in:
-Boynton Beach
-Coral Springs
-Fort Lauderdale
-Miami
-Pembroke Pines
-Plantation
-Wellington

THURSDAY

Weightlifting
Deadlift 5-5-5-5
60%-65%-70%-70%

Metcon
5 Rounds For Time
10 Toes To Bar
10 Kettlebell Swings 70/53
10 Wallballs 20/14lb 10/9ft

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Deadlift #OverheadSquat #Metcon #Weightlifting #Gymnastics #CrossFit #ConstantlyVaried #Fitness #Nano6DropsToday

Wednesday
Gymnastics
8 Min EMOM
6 Strict Chest to bar pullups
If you fail to complete 6 reps on a round move down 2 reps the next round

Metcon
16 Mins E4MOM
400 M Row
10 Burpees
10 Ring Dips
RX＋ Ring muscle up into dips

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Metcon #Gymnastics #StrictPullup #BicepBurner #Burpee #Dips #CrossFit

Tuesday

Weightlifting
Overhead Squat or Front Squat (5-5-5-5) 60% 65% 70% 70%

Metcon
0-5 Min EMOM 10 Alternating Dumbbell Snatches
5-10 Min EMOM 10 Handstand Pushups
At 10 Mins
2 Rounds For Time:
400 M Run
15 Thrusters 95/63
*Score is time for the 2 rounds of 400m Run and thrusters.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #FrontSquat #OverheadSquat #EMOM #RoundsForTime #ConstantlyVaried

MONDAY

4th of July.

1 MEGA BEACHWOD 9am AT CROSSFIT A1A!!! CrossFit 305 and Stirling Road CrossFit will be closed.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #CrossFit #BeachWOD #4thOfJuly #ComeJoinTheFunAndExercise #Merica #WeWantYouToWorkOut #UncleSam

SUNDAY

Reloaded 10am

CrossFit 11am

SATURDAY

Reloaded 9am (A1A Beach WOD)

CrossFit 10am

THURSDAY

Metcon (AMRAP – Reps)
30 Min EMOM
Min 1: 10 Cal Assault Bike
Min 2: 10 Dips
Min 3: 10 Cal Row
Min 4: 10 Wallballs 20/14 lb 10/9 ft
Min 5: 10 Kettlebell Swings 53/35
Min 6: Rest

RX＋ 70/53 KB Swings
Rotate through the 6 minute circuit 5 times (total of 30 minutes). Assault bike should be all out sprint each time.

On the final time through, all movements should be an AMRAP for 30 seconds on the minute.
Supplement
Metcon (Time)
30 GHD Situps For Time

#CrossFit #CrossFitA1A #CrossFitStirlingRoad #CrossFit305 #Fitness #Strength #Power #Speed #Lift #Workout #WOD