WOD September 22, 2016 at 08:01PM
Friday Metcon For Time: 2 Mile Run 60 Pullups 60 Kettlebell Swings 53/35 60 Wallballs 20/14lb 10/9ft 6 Rope Climbs *Partition everything ANY WAY YOU WANT. Make your own strategy, everything just needs to get done. #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit...
WOD September 21, 2016 at 08:01PM
Thursday Weightlifting Back Squat (5-3-1＋) 75-85-95% 10lbs Heavier than 4 weeks ago Metcon 20 Min EMOM Min 1: 45 seconds MAX calories Assault Bike Min 2: 10 Strict Press 95/63 (barbell starts on the ground) Min 3: 20 Box Jumps 24/20 Min 4: 1 Min Plank Front or Sides...
WOD September 20, 2016 at 08:01PM
Wednesday Toes-To-Bar (1-1-1-1) T2B Skill Work Metcon (AMRAP - Rounds and Reps) 15 Minute AMRAP 2K Row Then AMRAP with remaining time: 50 Double Unders 10 Bodyweight Deadlifts 15 T2B photcred: @garavsmurphy #crossfit #stirlingroadcrossfit #crossfit305 #crossfita1a...
WOD September 19, 2016 at 08:01PM
Tuesday 9-20-16 Split Jerk (2-2-2-2-2) From the rack Metcon (Time) For Time: 400m Run 15 Squat Cleans 135/93 30 Burpees 15 Squat Cleans 400m Run RX＋ 155/108 20 Minute Time Cap Sprintervals 24 (Time) Row 500 meters at 115% of your best time Rest the balance of 3...
WOD September 18, 2016 at 08:01PM
Monday Weightlifting Floor Press 5-3-1＋ 75-85-95% Metcon 12 Minute AMRAP 30 second Parallette L-Sit hold 1 Rope Climb 15 Calorie Row *L-sit hold time is accumulated. If you break before 30 seconds you must finish your remaining time before moving onto the rope climb....
WOD September 17, 2016 at 08:01PM
Sunday 10am Reloaded 11am CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Wallballs #MoreKettlebell #BoxJump #IntervalTraining #TrainHard #LiveFast #DieOld #Fitness #CrossFit #CrossFitGirls #GirlsWhoLift #Miami #SweatLife #Reloaded
WOD September 16, 2016 at 08:01PM
Saturday 9am Reloaded. Beach @ A1A 10am CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #BeachWOD #MiamiBeachBootcamp #FunInTheSun #Fitness #SweatLife #UseYourFitness #CrossFit #Sandbaggin #Swim #Run #Weightlifting #CloudGameStrong...
WOD September 15, 2016 at 08:01PM
Friday Metcon CrossFit Games Open 15.1 9 Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #CrossFit #CrossFitGames #AMRAP #SweatLife #GirlsWhoLift #GymLife #Miami #Fitness...
WOD September 14, 2016 at 08:43PM
Thursday Back Squat (3-3-3＋) 70-80-90% 10lbs heavier than 4 weeks ago Metcon For Time: 5 Hand Release Burpees 7 Pullups 10 Hand Release Burpees 7 Pullups 15 Hand Release Burpees 7 Pullups 20 Hand Release Burpees 7 Pullups 15 Hand Release Burpees 7 Pullups 10 Hand...
WOD September 13, 2016 at 08:01PM
Wednesday Metcon 0-5min 800 M Run AMRAP Double Unders until 5 minutes. Rest 2 Minutes 7-10min 400 M Sprint AMRAP Double Unders until 10 minutes Rest 2 Minutes 12-15min 400 M Run AMRAP Double Unders until 15 minutes #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit...