WOD July 29, 2016 at 11:13AM
WOD 1A "SWAMP LEGS" 5 minute AMRAP SQUAT CLEAN & OVERHEAD In 5 minutes (7 minutes for teams) take the barbell from the ground, through a front squat and finish overhead in a fully locked out position. Any combination of movements is allowed as long as the bar...
WOD July 28, 2016 at 08:01PM
FREE FRIEND FRIDAY Skill Toes-To-Bar Spend 10 minutes working Toes To Bar as a skill. Practice progressions knee to elbow/chest, kipping, strict. Do one max effort set of kipping or strict reps at the end of your practice. Note reps. Metcon 22 Minute AMRAP 22...
WOD July 27, 2016 at 08:01PM
Thursday Skill Power Clean Power Clean as skill work. Practice footwork, high pulls, hitting the positions etc.. Metcon 9 Min EMOM 1 Power Clean ＋ 1 Hang Power Clean ＋ 1 Jerk All 3 reps unbroken. Can do push or split jerk Metcon 9 Min AMRAP 18 Wallballs 20/14lb 10/9ft...
WOD July 26, 2016 at 08:01PM
Wednesday Weightlifting Deadlift (5-4-3-3) 70-80-85-90% Metcon 5 Rounds For Total Time 400 M Run 12 Box Jumps 24/20 1 minute rest *score includes the 1 minute of rest time photo cred 📸: @garavsmurphy #crossfit #wod #crossfit305 #crossfita1a...
WOD July 26, 2016 at 01:34PM
WOD 1 gets released tomorrow! Any guesses? Hint: it's barbell heavy.Sign up link is in bio. Use code SWAMP16 for a deal. #CrossFit #themonsterseries #competition #fitness #miami #fortlauderdale
WOD July 25, 2016 at 08:01PM
Tuesday Strict Pullups 3 attempts of max rep strict pullups. 2 minute rest between attempts *Once you come off the bar that attempt is over Metcon 12 Min EMOM/AMRAP-Reps Min 1: 30 sec unbroken plank Min 2: 30 sec unbroken hollow body hold Min 3: Max rep hand release...
WOD July 25, 2016 at 08:54AM
The #whole30 starts today! Last chance to sign up with any coach or email crossfit305@fit305.com #fit #health #healthy #fitness #biohack #biohacker #nutrition #crossfit #crossfitmiami #crossfitmiamibeach #crossfit305 #crossfita1a #stirlingroadcrossfit #fitlife...
WOD July 24, 2016 at 08:02PM
MONDAY Weightlifting Overhead Squat (5-4-3-3) 70-80-85-90% Metcon 16 Minute AMRAP 60 Air Squats 1200 M Run 60 Air Squats Then with the remainder of 16 mins... AMRAP 15 KBS 53/35 30 Walking lunges #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit...
WOD July 23, 2016 at 08:01PM
Sunday 10am Reloaded 11am CrossFit #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #kettlebell #dudeswholift #sweatlife #livefast #trainhard #dieold #progenex #coach Photo cred 📸:...
WOD July 22, 2016 at 08:01PM
Saturday 9am Reloaded. BeachWOD @ A1A. 10am CrossFit #crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #kettlebell #dudeswholift #sweatlife #livefast #trainhard #dieold #progenex #coach Photo...