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WOD November 30, 2016 at 09:03AM

Former special forces soldier & individual CrossFit Games Regionals competitor Chad McKay introduces a small group to CrossFit. We use a slow, systematic approach to our program. It takes weeks of movement therapy before these people will be ready to join our small group classes. We address fitness as a lifelong journey, not a quick fix. There is no secret. Consistency, compliance, great coaching and individual attention build better people. #crossfit #crossfit305 @crossfit262 @crossfita1a @stirling_road_crossfit @crossfit305

WOD November 29, 2016 at 08:01PM

Wednesday “Goodbye Legs, It Was Nice Knowing You”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

#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

Farewell My Legs

Announcements

“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.

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

View Public Whiteboard

Around the World Lunge Warmup (No Measure)

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

Farewell thine legs (Time)

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

Abdominal Supplement 23 (No Measure)

3 Rounds for quality:

30 Alternating Leg V-Ups

30 Alternating Plank Leg Raises

30 Bicycle Sit Ups

Wednesday

Announcements

“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.

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

View Public Whiteboard

Goodbye Legs, It Was Nice Knowing You (Time)

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

Abdominal Supplement 62 (No Measure)

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