SUNDAY

10am Reloaded

11am CrossFit

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #cleanandjerk #splitjerk #dudeswholift #sweatlife

SUNDAY

10am Reloaded

11am CrossFit

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #cleanandjerk #splitjerk #dudeswholift #sweatlife

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 #powerlifter #squat #bench #deadlift

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 starts from the floor, passes through a front racked squat and finishes overhead, locked out. For teams, one person must be hanging from a pull up bar in order for any reps to be completed.
RX 225/133
INT/MAS 165/103
SCL 115/73
TEAM 165/103
Wod 1B “DT”
In 5 minutes (8 minutes for teams), complete as many rounds and reps as possible of:
Deadlift, 12 reps
Hang Power Clean, 9 reps
Shoulder to overhead, 6 reps

RX 165/103
INT/MAS 135/83
SCL 95/63
TEAM 135/83
WOD 1A & 1B done within a continuous time block. At the conclusion of (or before the conclusion) of WOD 1A the athlete must strip the bar to the required weight and add clips back to the bar before starting WOD 1B. The athlete may strip the weight and rest during any point of 1A.
DEMO VIDEO WILL BE PROVIDED FOR ALL MOVEMENTS.
For teams, 1A reps may be done in any fashion/order. One person must hang from the bar in order for any reps to count. For 1B, the bar hang is continued but rounds must be alternated. One person will hang, one person will rest and one person will be on the barbell.
WOD 1C
“SWAMP SKILLS”
Teams & RX competitors will face an extra skill challenge immediately following 1B. This will be short. Not all team mates will be required to complete reps. This will not be announced until the day of the competition.

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 Alternating Dumbbell Snatch 50/35
22 Front Squats 95/63
22 Butterfly Situps
11 Calorie Row
11 Calorie Bike
11 Toes To Bar
RX＋ 53/35 kettlebell snatch (11 per side)
GHD Sit Ups
11 bar muscle ups in place of T2B

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymchicks #chickswholift #sweatlife #friendship #freefriendfriday

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
40 M Burpee broad jumps
1 Rope Climb

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymchick #deadlift #girlswholift #sweatlife #burpeessuck #climb #wallball

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 #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymgirls #deadlift #girlswholift #sweatlife #donutsanddeadlifts #whole30 #gymmotivation

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

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 pushups
Min 4: Rest
Any rolling or “worming up” on the pushups = No rep.
*Score = total number of pushups

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymlady #GHD #situp #girlswholift #sweatlife #abs #gymnastics #holds #pullups #pushups #pushpull

The #whole30 starts today! Last chance to sign up with any coach or email crossfit305@fit262.com #fit #health #healthy #fitness #biohack #biohacker #nutrition #crossfit #crossfitmiami #crossfitmiamibeach #crossfit305 #crossfita1a #stirlingroadcrossfit #fitlife #cantexerciseoffabaddiet

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 #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #kettlebell #dudeswholift #sweatlife #legday #squat #weightlifting #metcon

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 📸: @garavsmurphy

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 cred 📸: @garavsmurphy

Ready to get RIPPED? #whole30 link in bio

Make the choice #crossfit #wod #snatch #nike #metcon #instafit #gym #box #getlifted #gymbros #workout #gymlife #miami #miamibeach

Friday
Power Snatch (2-2-2-2-2)
Power Snatch skill work.

May need to break class up, work with people on power snatch technique work.
Metcon (Time)
5 Rounds For Time
20 Parallete Facing Burpees
40 M Farmers Carry 35/25lb Plate (20M Down Right Hand 20M Back Left Hand)

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymladys #medball #girlswholift #sweatlife #boxjump #row #legday

Ghosts on the machine
#crossfit #rowing #fitness #wod #wodlife #fitlife #instafit #workhardplayhard #miami #miamibeach #photography #crossfitphoto

Thursday

Metcon
25 Min AMRAP
800 M Run
50 Double Unders
25 Ground to Over the Shoulder (20/14lb Medball)
15 Pullups

Abdominal Supplement:
3 rounds:
15 right side plank leg raises
15 left side plank leg raises
Plank on your right side and raise your right leg as high as possible (with a straight leg) 15 times.

Do the same with the left side, repeat 3 times

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #dudeswholift #sweatlife #amrap #doubleunder #metcon

Wednesday

Deadlift (5-5-5-5)
70-75-80-85%

Metcon
AMRAP-Reps
Tabata Calories Row
Right into
Tabata Butterfly Situps
Right into
Tabata box jump/step overs

Supplement
Metcon
50 weighted step-ups
Hold dumbbells in each hand and do 50 alternating weighted step ups onto a box.

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbros #kettlebell #dudeswholift #sweatlife #deadlift #metcon #weightlifting #kettlebell

Tuesday July 19th
Strength:
8 Minute EMOM
6 Handstand Push-Ups

Conditioning:
3 Rounds For Time
5 Power Cleans 135/93
10 Dips
20 Wallballs 20/14

#crossfit #crossfit305 #crossfita1a #stirlingroadcrossfit @onelife3.11 #girlswholift #gymnastics #gymnasty #muscleup #barmuscleup #miami #miamibeach #fitness #fitlife #instafit #fitgirls

“At dawn, when you have trouble getting out of bed, tell yourself: ‘I have to go to work—as a human being. What do I have to complain of, if I’m going to do what I was born for—the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”- Marcus Aurelius #crossfit #worldsbestgyms #crossfit305 #crossfita1a #stirlingroadcrossfit #concept2 #rowing #erg #fitness #fitlife #instafit

MONDAY

Weightlifting
Overhead Squat 5-5-5-5
(70-75-80-85%) Metcon
14 Min AMRAP
2 Hand Release Pushups
2 Toes To Bar
200m Run
4 Hand Release Pushups
4 Toes To Bar
200m Run

6,6 8,8 etc..
200m Run between rounds

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #PlateRun #HangOn #Pushups #Squat #Overhead

SUNDAY

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #Kettlebell #HangOn #OlympicWeightllifting #Snatch #Clean #Jerk

SATURDAY

9am Reloaded. BeachWOD at A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGym #LSit #HangOn #Abs #OlympicWeightllifting #Snatch #Clean #Jerk