WOD October 19, 2016 at 08:01PM
Thursday Weightlifting Deadlift (12-12-12-12) 40-45-50-55% Bent Over Row (12-12-12-12) Superset with deadlift sets. Should be light weight. Really engage lower back and squeeze shoulder blades Metcon 12 min AMRAP 200 m shuttle run 50 m lunge 1 minute cumulative hollow...
WOD October 18, 2016 at 08:01PM
Wednesday Weightlifting Strict Press (12-12-12-12) 40-45-50-55% Turkish Get Up (6-6-6-6) Superset with press sets. 3 Per Arm. Work up in weight. Metcon 17 min AMRAP 50 wall balls 20/14lb 10/9ft 50 calorie row 50 double unders 50 box jumps 24/20 Photo cred:...
WOD October 17, 2016 at 08:30PM
Tuesday Skill Work: Chest to bar pullups Overhead Squat Metcon 12-9-6-9-12 Power Cleans 135/93 25 Butterfly situps 1 Rope Climb after each round #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #abs #strong #fitness #swolecity #pushups #gains
WOD October 16, 2016 at 08:01PM
Monday Weightlifting Back Squat 12-12-12-12 40-45-50-55% Ring Dips. Preform between squat sets. Each set should be half of your max reps. Ex. If you can do 8 strict ring dips do 4 reps each superset. Metcon 20-18-16 KBS and Push ups 14-12-10 Kettlebell snatch and...
WOD October 15, 2016 at 08:01PM
Sunday 10am Reloaded 11am CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #SouthFloridaCrossFit #MiamiCrossFit #CrossFit #FloridaCrossFit #CrushGames #Abs #Biceps #Kettlebell #SweatLife #DudesWhoLift #Metcon...
WOD October 14, 2016 at 08:01PM
Saturday 9am Reloaded. Beach @ A1A 10am CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #Miami #MiamiBeach #FortLauderdale #Fitness #Community #SouthFloridaCrossFit #BeachWOD #CrossFit #UseYourFitness #Weightlifting #Metcon #Reloaded #Run #Jump #Swim...
WOD October 13, 2016 at 08:01PM
Friday CrossFit Games Open 15.1 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A 6-Minutes to Establish: 1-RM Clean and Jerk ATHLETES ARE ONLY GRANTED THE ABILITY TO MOVE UP IN WEIGHT AFTER DEMONSTRATING GOOD...
WOD October 12, 2016 at 08:01PM
Thursday Weightlifting Deadlift (12-12-12-12) 35-40-45-50% Metcon 16 min EMOM Minute 1:15 wall balls 20/14lb 10/9ft Minute 2: 20 box jumps or step ups 24/20inch Minute 3 : 45 sec sprint for calories on the @assaultairbike Minute 4: Rest Score is total calories....
WOD October 11, 2016 at 08:46PM
WEDNESDAY Weightlifting Strict Press 12-12-12-12 35-40-45-50% Sit ups 20-20-20 Between Press Sets Metcon 8 Rounds For Time: 200 m Run 12 Goblet Lunges 53/35 (6 per leg) 1 Rope Climb #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach...
WOD October 10, 2016 at 08:01PM
Tuesday Skill Work Power Snatch (1-1-1-1) Toes-To-Bar (1-1-1-1) Metcon 3 rounds for time 21 calorie row 15 bar-facing burpees 9 power snatch (95/63) Scaled: Empty bar from mid shin RX＋ : Squat Snatch #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms...