WOD November 30, 2016 at 09:04AM

Set boxes at one end of the gym. Leaving enough room to lunge and squat between the box and sprint start, mark off 10 yards. After each 10 reps run out 10 yards, touch the ground past the mark and then return to your box/bell set up. Score is time at completion of last run.
RX+ = 70/53
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #GirlsWhoLift #EmbraceTheSuck #Press #Overhead #Pistols #Squat #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
3 rounds of:
20 high knees
20 butt kickers
20 jumping jacks
20 front/back shuffle
Rest 30 seconds
Complete 3 cycles, then reverse directions:
Step forward Lunge R
Step forward Lunge L
Step back Lunge R
Step back Lunge L
Side Lunge R
Side Lunge L
Row 50 Calories, then:
5 Rounds of:
50 Single Unders
10 Step forward lunges (5 per leg)
10 Box Step Ups 20″ (5 per leg)
10 Step back lunges (5 per leg)
10 Lateral Box Step Ups 20″ (5 per side)
50 single unders
Rest 30 seconds
Rx = Holding a 40/25# dumbbell for all lunges and step ups
Rx+ = Double unders, finish with 50 bike calories
3 Rounds for quality:
30 Alternating Leg V-Ups
30 Alternating Plank Leg Raises
30 Bicycle Sit Ups
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
5 rounds for time of:
10 Goblet Step Ups 53/35
20 yard shuttle sprint
10 Lunge Steps 53/35
20 yard shuttle sprint
10 Goblet Squats 53/35
20 yard shuttle sprint
Rest 1 minute
Set boxes at one end of the gym. Leaving enough room to lunge and squat between the box and sprint start, mark off 10 yards. After each 10 reps run out 10 yards, touch the ground past the mark and then return to your box/bell set up. Score is time at completion of last run.
RX+ = 70/53
21, 15 & 9 reps of:
Superman w/ medball in hands
https://www.youtube.com/watch?v=NO0uFeeWxJ0
Weighted V-Up
https://www.youtube.com/watch?v=6yYagCoInrA
Suicide Planks
https://www.youtube.com/watch?v=c1x7Q-DXRM4
EMOM 13
20 Minutes:
Minute 1: 2 Snatches
Minute 2: 40 Double Unders
Minute 3: 2 Power Clean + 1 Split Jerk
Minute 4: Max over the bar Burpees to 30 seconds
Use 1 bar. You may increase or decrease load as you wish. In order for your burpees to count toward your score, you must make all lifts + complete all double unders in that round before each minute is up. Score is heaviest snatch + heaviest clean & jerk complex + burpees. Clips must be on the bar in order for any lift to count. FORM BEFORE LOAD, ALWAYS.
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #GuysWhoLift #EmbraceTheSuck #Snatch #Overhead #PowerClean #DoubleUnders #EMOM #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
Add weight to your strict pull up as able. If you don’t have a strict pull up, do 3 VERY HARD negatives. Use rings if you are unable to do a negative.
5 Rounds of:
Run 200 meters
21 sit ups
8 toes to bar
8 intervals of 20 seconds on, 10 seconds off on the Concept 2 Rower. Set the rower to Intervals:Time. Score is total meters.
Coaches note:
Go over proper technique, including starting and difference stroke rates.
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
https://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf
https://www.youtube.com/watch?v=67oV26VJUzo
Spend time on the Power Clean & Split Jerk today as well. Do all of this with PVC, before any weight is applied. You are not in a hurry. Practice and master with no weight before adding light weight. Only go heavy if form is perfect. LISTEN TO YOUR COACH!
20 Minutes:
Minute 1: 2 Snatch
Minute 2: 40 Double Unders
Minute 3: 2 Power Clean + 1 Split Jerk
Minute 4: Max over the bar Burpees to 30 seconds
Use 1 bar. You may increase or decrease load as you wish. In order for your burpees to count toward your score, you must make all lifts + complete all double unders in that round before each minute is up. Score is heaviest snatch + heaviest clean & jerk complex + burpees. Clips must be on the bar in order for any lift to count. FORM BEFORE LOAD, ALWAYS.
Cardio alternate:
Minute 1: Bike Calories
Minute 3: Row Calories
200 Russian Twists AHAP
200 Flutter Kicks
100 side plank hip bridges per side
Partition reps as needed.
Back Squat (5-5-5-5)
55-65-75-85%
TRAMRAP 3
AMRAP 6 of:
6 Step Down Box Jumps 24/20
6 Kettlebell Swings 53/35
Rest 4 minutes
AMRAP 6 of:
6 Burpee Box Jump Overs
6 Kettlebell Snatches, Per Arm
Rest 4 Minutes
AMRAP 6 of:
Bar Touch Burpees
Scale KB snatch to dumbbell snatch. Pick a weight you can keep moving with. Goal on burpees is to not rest. Set a sustainable pace. Coach will call out time every 15 seconds.
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #DudesWhoLift #EmbraceTheSuck #Press #Overhead #Deadlift #Squat #Bench #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
5 Rounds for time:
40 Kettlebell Swings 35/26
30 Air Squats
20 Deadlifts 35/26 Kettlebell
10 Burpees
5 rounds:
90 Second Push up plank
30 second rest
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
55-65-75-85%
AMRAP 6 of:
6 Step Down Box Jumps 24/20
6 Kettlebell Swings 53/35
Rest 4 minutes
AMRAP 6 of:
6 Burpee Box Jump Overs
6 Kettlebell Snatches, Per Arm
Rest 4 Minutes
AMRAP 6 of:
Bar Touch Burpees
Scale KB snatch to dumbbell snatch. Pick a weight you can keep moving with. Goal on burpees is to not rest. Set a sustainable pace. Coach will call out time every 15 seconds.
3-5 rounds of:
20 Second V Hold
10 V Ups
20 Sit ups
20 Side touch crunches, alternating
10am Reloaded
11am CrossFit
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #EmbraceTheSuck #Press #Overhead #Squat #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
For Reloaded use 35#/20# dumbells for push press, and a 70/53# kb for SDHP.
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
10 Rounds for Time:
10 Deadlifts 135/93
10 Push-ups
9am Reloaded. Beach @A1A
10am CrossFit
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #GirlsWhoLift #EmbraceTheSuck #Press #Overhead #Pistols #Squat #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
#WBG Cyber Sale.
WE ONLY DO THIS ONCE A YEAR!!!
http://tinyurl.com/WBGcyber17
1 year of training for the price of 11 months, plus two Private Coaching sessions.
All classes included, no limitations!
Limited to 5 per gym!!!
Sale ends Monday at 11:59pm
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
#WBG Cyber Sale.
WE ONLY DO THIS ONCE A YEAR!!!
http://tinyurl.com/WBGcyber17
1 year of training for the price of 11 months, plus two Private Coaching sessions.
All classes included, no limitations!
Limited to 5 per gym!!!
Sale ends Monday at 11:59pm
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
6 Rounds for Time:
500m row
30 Anchored Situps
15 Wallballs 20/14
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
#WBG Cyber Sale.
WE ONLY DO THIS ONCE A YEAR!!!
http://tinyurl.com/WBGcyber17
1 year of training for the price of 11 months, plus two Private Coaching sessions.
All classes included, no limitations!
Limited to 5 per gym!!!
Sale ends Monday at 11:59pm
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
3 Rounds for Time:
30 Double Unders
15 Power Snatch 75/53
A1A & SRCF:
9am RELOADED
10am CROSSFIT
262 9-11am
OPEN GYM
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #Deadlift #StrictPress #Weightlifting #Gainz #SweatEveryday #MiamiSweatLife #LiftWeights #StrengthTraining #TrainHarder #CrossFit #Fitness #Conditioning #Metcon #Biceps #PostThanksgiving #WOD #ThanksForWOD #SweatingPotatoes #AllTheGravy #FoodComaCarbs #FollowBack
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
Your Coach has something up his sleeve…show up & find out what’s planned!
“Interval Eva”
4 Rounds with 3 Minutes rest between rounds:
800m Run
30 Kettlebell Swings 70/53
30 Pull-Ups
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
Your Coach has something up his sleeve…show up & find out what’s planned!
“Interval Eva”
4 Rounds with 3 Minutes rest between rounds:
800m Run
30 Kettlebell Swings 70/53
30 Pull-Ups
Thanksgiving Mega WOD at all locations!! @ 9:00am
We’re thankful for YOU.
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #Deadlift #StrictPress #Weightlifting #Gainz #SweatEveryday #MiamiSweatLife #LiftWeights #StrengthTraining #TrainHarder #CrossFit #Fitness #Conditioning #Metcon #Thanksgiving #WOD #ThanksForWOD #TurkeyOnCrossFit #AllTheGravy #PassThePotatos #PotatoMountain #FollowBack
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
With a partner, 40 minute AMRAP of alternating rounds:
15 Squats
10 Pushups
5 Burpees
Row or Run 200 meters
RX+ 3/2 Bar Muscle Ups in place of burpees
1000 ABS!!!
10 alternating rounds of:
50 russian twists, no weight
25 sit ups
25 bicycle crunches, 2 count