WOD August 04, 2016 at 08:01PM
FREE FRIEND FRIDAY Metcon For Time: 800 M Run 40 Pullups 30 Thrusters 95/63 20 Calories Rowing Supplement Metcon (No Measure) 8 Rounds :45 sec on :45 sec off row or bike #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife...
WOD August 03, 2016 at 08:02PM
THURSDAY Weightlifting Snatch (1-1-1-1-1) Metcon 5 Rounds For Time 10 Russian/Eye level Kettlebell Swings 53/35 20 KB Lunges Hold KB however you want on lunges Rx＋ KB never touches the ground #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit...
WOD August 03, 2016 at 08:30AM
Is your spine fully mobile? Do you have good lumbar flexion and full thoracic extension? The #jeffersoncurl js a great exercise to improve flexibility and strength in a full Rom or "compromised" position. @gymnasticsbodies #gymnasticsbodies #weightlifting #deadlift...
WOD August 02, 2016 at 08:01PM
Wednesday Weightlifting Deadlift (5-3-2-2-1-1) 60-70-80-90-95-103% Metcon (AMRAP - Reps) Alternating Tabata 8 Rounds each of Pushups & Toes to bar :20 sec on :10 sec off :20 sec pushups :10 sec rest :20 sec t2b :10 sec rest etc.. #crossfit #wod #crossfit305...
WOD August 01, 2016 at 08:01PM
TUESDAY Handstand Walk Skill work. Against a wall lifting 1 hand at a time. Shoulder taps against a wall. Free standing shoulder taps. Handstand Walk. Metcon 3 Rounds on a 5 Min Clock 800 M Run 30 Butterfly situps If you fail a round it becomes a 20 min AMRAP...
WOD August 01, 2016 at 07:42AM
Phone off for the entire weekend. Mission accomplished. Now back to regularly scheduled programming.
WOD July 31, 2016 at 08:01PM
MONDAY Overhead Squat (5-3-2-2-1-1) 60-70-80-90-95-103% Metcon 12 Min AMRAP 10 Hang Power Cleans Unbroken 95/63 50 Double Unders RX＋ 135/93 Any break during hang power cleans is an immediate 10 Over the bar burpee penalty #crossfit #wod #crossfit305 #crossfita1a...
WOD July 30, 2016 at 09:14PM
SUNDAY 10am Reloaded 11am CrossFit #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #cleanandjerk #splitjerk #dudeswholift #sweatlife
WOD July 30, 2016 at 08:01PM
SUNDAY 10am Reloaded 11am CrossFit #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #cleanandjerk #splitjerk #dudeswholift #sweatlife
WOD July 29, 2016 at 08:01PM
SATURDAY 9am Reloaded. BeachWOD at A1A. 10am CrossFit #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #dudeswholift #sweatlife #squatthehouse #powerliftingmotivation #USAPL #powerlifting...