WOD August 14, 2016 at 08:01PM
MONDAY Weightlifting Floor Press 3-3-3＋ (70-80-90%) Metcon For Time: 30 Power Cleans 155/105 30 Over The Bar Burpees 30 Calorie Row RX＋ 225/155 #CrosFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Handstand #Gymnastics #Balance #Fitness #PowerClean...
WOD August 13, 2016 at 08:01PM
SUNDAY 10 am Reloaded 11am CrossFit #CrosFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #BoxJump #StepUp #BenchmarkWOD #Christine #Abs #Run #Jump #Lift #Squat #PoweredByCommunity #FitFam #MiamiFitness #A1A #MiamiBeachBootcamp #CrossFit #Reloaded
WOD August 12, 2016 at 08:09PM
SATURDAY Reloaded 9am (A1A Beach WOD) CrossFit 10am #CrosFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Situp #Abs #BeachWOD #Run #Jump #Lift #Squat #PoweredByCommunity #GymBro #MiamiFitness #305 #MiamiBeachBootcamp #CrossFit #Reloaded
WOD August 11, 2016 at 08:10PM
FRIDAY Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20" Sprintervals 4 (Calories) Tabata Air Assault or Concept 2 rower for calories #crossfit #crossfit305 #crossfita1a #stirlingroadcrossfit #lift #deadlifts #boxjumps #rowing...
WOD August 10, 2016 at 08:01PM
Thursday Back Squat (5-5-5＋) 65-75-85% Percentages are based off of 90% of one rep max Metcon (AMRAP - Reps) 15 Min EMOM Min 1: 10 Wallballs Min 2: 15 KB Swings 53/35 Min 3: 20 Abmat Situps The last round through is a 1 minute AMRAP of each movement #crossfit #wod...
WOD August 09, 2016 at 08:01PM
Wednesday Skill Double-Unders Metcon 25 Minute AMRAP 50 Double Unders 400 M Run With Plate 45/25 400 M Run No Plate 5 Rope Climbs #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymgirl #kettlebell...
WOD August 08, 2016 at 08:01PM
Tuesday Weightlifting Clean Pull＋Clean＋Jerk (1-1-1-1-1) 15 minutes to build up to a heavy complex Metcon 5 Min AMRAP 8 Toes To Bar 16 Air Squats -Rest 1 Min- 5 Min AMRAP 8 Toes To Bar 16 Air Squats RX＋ pistols #crossfit #wod #crossfit305 #crossfita1a...
WOD August 07, 2016 at 08:27PM
MONDAY Weightlifting Floor Press (5-5-5+ @ 65-75-85%) All percentages are based off of 90% of actual 1 rep max Metcon Surfer on Acid (Time) 3 Rounds for time of: Run 400 meters 21 Burpees RX+ = 5 Bar Muscle Ups to finish each round Supplemental Conditioning...
WOD August 06, 2016 at 08:01PM
SUNDAY 10am Reloaded 11am CrossFit #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #deadlift #rawstrength #strongman #500club #usapl #dudeswholift #sweatlife #addidas
WOD August 05, 2016 at 07:20PM
SATURDAY 9am Reloaded (A1A Beach WOD) 10am CrossFit #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #beachwod