WOD September 04, 2016 at 08:13PM
Labor Day! Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run
WOD September 02, 2016 at 08:01PM
Xtreme #obstaclewod at #crossfit305 it is gonna literally make you #insane from the level of mindblowing #functionalfitness! #worldsbestgyms #crossfita1a #crossfit #stirlingroadcrossfit #OCR #speedracer #race #footrace #miami #hollywood #305ordie #hoodfit...
WOD September 01, 2016 at 08:01PM
Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Sprintervals 15 (Time) Airdyne or Concept 2 Rower, for calories 10 rounds for time of: 30 seconds at 85-90% effort 30 seconds at 40-50% effort Rest 2 minutes 50 calories for time
WOD August 31, 2016 at 08:15PM
Thursday Back Squat (5-5-5) 40-50-60% Metcon For Time: 20-15-10 Unbroken deadlifts 135/93 Ring dips RX＋185/133 For the unbroken deadlifts, if you fail to complete the whole set unbroken, you must restart that set. It's suggested that if you fail you also take some...
WOD August 31, 2016 at 07:43AM
6am crew #grinding day in and day out! Love these guys! #CrossFit #worldsbestgyms #pullups #fitness #instafit #squad #fitnesssquad
WOD August 30, 2016 at 08:01PM
Wednesday Kipping Pull-up (1) Practice the kipping Pull-up if proficient with kipping practice butterfly pullups Metcon (AMRAP - Rounds and Reps) 20 min AMRAP 25m OH plate lunge 8 Burpees 25m OH plate lunge back 8 Pullups #Crossfit #Crossfita1a #press #crossfitgirls...
WOD August 29, 2016 at 11:14PM
TUESDAY Hang Snatch + Snatch (1-1-1-1-1) Metcon (3 Rounds for time) 3x800m Run 1:1 work to rest ratio Sprintervals 13 (Distance) Row 10 minutes at 22 strokes per minute. Note meters. #CrossFit #crossfitbroficial #crossfit305 #fitness #friends #family #community #smile...
WOD August 28, 2016 at 10:03PM
MONDAY Floor Press (5-5-5) 40-50-60% Metcon (AMRAP - Rounds and Reps) 15 minute AMRAP 42 Calorie Row 30 Front Squats 95/63 18 Toes To Bar Front Squats are from the ground Sprintervals 12 (3 Rounds for time) Three efforts, starting every 10 minutes of: Row 500 meters...
WOD August 27, 2016 at 08:01PM
SUNDAY 10am Reloaded 11am CrossFit #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #CleanAndJerk #CrossFitWeightlifting #Weightlifter #GirlsWhoLift #OlympicWeightlifting #SweatLife #Metcon #FitFam #MiamiBeachFitness #Community #NoDaysOff #Strength #TrainHard...
WOD August 27, 2016 at 05:10PM
Our crazy funny awesome(!) judges!!!!