WOD November 22, 2016 at 08:01PM

Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am

Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym

We’re thankful for YOU.

Wednesday
Deadlift (6-6-6-6)
65-70-75-80%
Strict Press (6-6-6-6 )
65-70-75-80%
Superset deadlift and strict press.

Do Abs Climb?
5 Rounds for time of:
30 Anchored Sit Ups
2 Rope Climbs, 15′

Standard is shoulders to ground, touch dumbbells. These will be fast and less range of motion than a chest to thigh or butterfly sit up. An abmat is not required, but may be used.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #Deadlift #StrictPress #Weightlifting #Gainz #SweatEveryday #StrengthTraining #TrainHarder #CrossFit #Fitness #MoreBarbell #Abs #6pack #Metcon #FollowBack

Wenzday

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

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Deadlift (6-6-6-6)

65-70-75-80%

Superset deadlift and strict press.

Strict Press (6-6-6-6 )

65-70-75-80%

Do Abs Climb? (Time)

5 Rounds for time of:

30 Anchored Sit Ups

2 Rope Climbs, 15′

Time
Standard is shoulders to ground, touch dumbbells. These will be fast and less range of motion than a chest to thigh or butterfly sit up. An abmat is not required, but may be used.

Fundamentals Day 6

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

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Metcon

Fundamentals Test Out (No Measure)

Air squat x 10

Pushups x 10

Butterfly Situps x 10

Strict Press x 10

Push Press x 10

Push Jerk x 10

Box Jumps x 10

Calorie Row x 10

Kettlebell Deadlift x 10

Kettlebell Swing x 10

Rope Climb x 1

Front Squat x 10

Thruster x 10

Wallball x 10

Dips x 10

Overhead Squat x 10

Snatch x 10

Clean x 10

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.

Tuesday

Announcements

Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am

Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.

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

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The Method Static Lunge Warmup (AMRAP – Rounds)

3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)

20 seconds per side of:

1. Samson stretch

2. Deep lunge, knee 1″ up from ground

3. Deep lunge, knee 1″ up from ground & hands shoulder width, pressing air

4. Deep lunge, pressing bumper plate overhead

5. Deep lunge, pressing bumper plate overhead & knee 1″ up from ground

Note successful progression and weight of plate.

Turkish Get Up (1-1-1-1-1-1+)

Go over TGU as a class, then take 10-15 minutes to build in weight. Can use dumbbells, kettlebells, or barbells.

“Full On” (Time)

21-15-9

Calorie Row

Thrusters 75/53

Bar facing Burpees

RX+ = Air Bike, 95/63

12 minute time limit. Focus on steady pacing and finishing strong. Sets should be unbroken.

Monday

Announcements

Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am

Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.

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

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The Method Squat Mobility Test (AMRAP – Rounds)

Use this as a warm up or a repeatable test.

Stand with your feet squeezing a bumper plate. Focus on gripping the ground with your heel and the outer edge of your foot. You should feel increased stability.

Each rep begins by pushing the hips back and pushing the knees out. For each of the following repetitions, complete a 20 second hold with a 10 second rest.

1. Quarter squat

2. Half Squat

3. Just Above Parallel

4. just Below Parallel

5. Hands up Below Parallel

6. PVC overhead squat (waiter hold if possible)

7. Narrow grip PVC overhead squat

8. Hands together PVC overhead squat

Only progress to the next step after mastering the previous. If you’re unable to progress, stay at that level for the remainder of the repetitions. Note the Level (1-8) you were able to master.
Attempt to progress further than last week.

Back Squat (6-6-6-6)

65-70-75-80%

Romanian Deadlift (4-4-4-4 per leg)

Use dumbbells or kettlebells. Superset with squats. Focus on balance.

2010 (Time)

4 Rounds for time of:

8 pull ups

8 KB snatch per side 35/26

RX+ = 4 ring muscle ups, 53/35. Scale KB snatch to dumbbell. 8 minute time cap.

Sunday

Announcements

Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am

Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.

CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED

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Metcon

Rock Vs. Mr T (Time)

12 Rounds for time of:

Run 200 Meters

1 Legless Rope Climb

With the balance of 3 minutes, max reps Sit Ups

Rest 1 minute

If you cannot do legless rope climbs, scale to climb with legs or 15 second chin over bar hold.

Sunday

Announcements

Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am

Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.

CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit

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Weightlifting

Clean and Jerk (3-3-3-3-3-3-3)

Metcon

Dubs N Push Ups (Time)

10 Minute AMRAP

15 Push Ups

30 Double Unders

Rx+ = Handstand Push Ups

Saturday Partner WOD

Announcements

Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am

Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.

CrossFit 262 – CrossFit

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Metcon (Time)

With a Partner:

50 Burpee Box Jumps

100 Pull-ups

200 Push-ups

300 Sit-ups

Plank Circuit

3 Rounds of:

:30 Plank

:30 Side Plank

:30 Other Side

:30 Hip Bridge

:30 Rest

Saturday

Announcements

Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am

Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.

CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED

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Metcon

Metcon (Time)

5 Rounds for Time:

10 Box Jumps 30/24

20 Wallballs

30 Butterfly Sit-ups

400m run

10/10 ABs (Time)

10 rounds

10 seconds of bicycle crunches

10 second hold, knee to elbow

Saturday

Announcements

Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am

Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.

CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit

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Weightlifting

Snatch (3-3-3-3-3-3-3)

Front Squat (5-5-5)

Metcon

Metcon (Time)

3 rounds for time:

25 Wallballs 20/14

12 Burpees

Friday

Announcements

Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am

Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.

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

View Public Whiteboard

The Method Squat Mobility Test (AMRAP – Rounds)

Use this as a warm up or a repeatable test.

Stand with your feet squeezing a bumper plate. Focus on gripping the ground with your heel and the outer edge of your foot. You should feel increased stability.

Each rep begins by pushing the hips back and pushing the knees out. For each of the following repetitions, complete a 20 second hold with a 10 second rest.

1. Quarter squat

2. Half Squat

3. Just Above Parallel

4. just Below Parallel

5. Hands up Below Parallel

6. PVC overhead squat (waiter hold if possible)

7. Narrow grip PVC overhead squat

8. Hands together PVC overhead squat

Only progress to the next step after mastering the previous. If you’re unable to progress, stay at that level for the remainder of the repetitions. Note the Level (1-8) you were able to master.

Partners In Pain (Time)

With a partner, alternating as needed:

50, 40, 30, 20, 10

Front Squat 95/63

Calorie Row

Bar must be put down to switch.

RX+ = 115/83

Coach’s choice abs

Your coach is evil and will torture you for an undetermined amount of time.

11/17/16 RL

Announcements

Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am

Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.

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

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Strength

Turkish Get Up (20 reps)

Start light.Focus on each position. Work up to a heavier weight.

Conditioning

8 x 200 meter run (3 min clock) (8 Rounds for time)

200 meter run. Rest the remainder of 3 minutes.

Try to run at a pace faster than your mile pace.

Thursday

Announcements

Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am

Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.

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

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The Method Plank Warmup (No Measure)

3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)

20 seconds of hold, 10 seconds of rest for each of:

1. Elbow Plank

2. Push Up Plank

3. Push up Plank, R leg up

4. Push up Plank, L leg up

5. Push up Plank, R arm up

6. Push up Plank, L leg up

7. Push up Plank, R leg & L arm up

8. Push up Plank, L leg & R arm up

Deadlift (8-8-8-8)

45-55-65-75%

Single Leg Glute Bridge (20-20-20-20)

10 per leg

The Russian (AMRAP – Rounds and Reps)

14 Min AMRAP

30 Russian Twists 20/14 **RX is Straight legs**

20 Russian KB Swings 53/35

10 Burpees Over the Ball

1 Rope Climb, 15′

RX+ 70/53 KB Swing, Legless Rope Climb. Burpee Jump is over the medball, lateral or forward facing.

Wednezday

Announcements

Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am

Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.

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

View Public Whiteboard

The Method Static Lunge Warmup (AMRAP – Rounds)

3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)

20 seconds per side of:

1. Samson stretch

2. Deep lunge, knee 1″ up from ground

3. Deep lunge, knee 1″ up from ground & hands shoulder width, pressing air

4. Deep lunge, pressing bumper plate overhead

5. Deep lunge, pressing bumper plate overhead & knee 1″ up from ground

Note successful progression and weight of plate.

Strict Press (8-8-8-8)

45-55-65-75%

https://www.youtube.com/watch?v=xe19t2_6yis

L-Sit (1-1-1-1)

30 second L-Sit holds in between press sets. Pick a scaling that allows for no more than one break per set. Unbroken is best.

https://www.youtube.com/watch?v=LCoq2cTggQQ

EMOM PC135 (AMRAP – Reps)

16 Min EMOM

Min 1: 25 Air Squats

Min 2: 10/7 Calories Assault Bike

Min 3: 30 Double Unders

Min 4: 30 Seconds Max Rep Power Cleans 135/93

Stagger starting waves by 2 minutes to preserve the order of exercises. Scale squats to be able to finish in no more than 40 seconds. Scale Double Unders to lateral hops over a chalk line or less reps. Scale power clean to a weight that can be moved touch & go for no less than 10 reps when fresh.

RX+ = 50 dubs, 165/103

Mobility 3 (No Measure)

Quads, forearms, calves & ankles

WOD November 14, 2016 at 08:01PM

Tuesday

Pistols (1-1-1-1)

Metcon (3 Rounds for reps)
4 Min AMRAP
27 Calorie Row
27 Burpees
27 Pullups

Rest 4 Mins

4 Min AMRAP
21 Calorie Row
21 Burpees
21 Toes To Bar

Rest 4 Mins

4 Min AMRAP
15 Calorie Row
15 Burpees
15 Pullups

#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

Tuesday

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

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Pistols (1-1-1-1)

Skill Work.

Spend 15 minutes practicing pistols and pistol progressions.

Progressions:

Butt to Box (30/24/20/16)

Wall

Band assisted

Use feet up on plates as needed to adjust for ankle mobility.

Athletes may also stand on top of a box to adjust for lack of mobility.

Athletes should master a perfect pistol with a static hold in the bottom before attempting to bounce out of the bottom position.

Use clenched fists for any bottom position to drive tension into the body for a steadier drive and return to standing.

Metcon (3 Rounds for reps)

4 Min AMRAP

27 Calorie Row

27 Burpees

27 Pullups

Rest 4 Mins

4 Min AMRAP

21 Calorie Row

21 Burpees

21 Toes To Bar

Rest 4 Mins

4 Min AMRAP

15 Calorie Row

15 Burpees

15 Pullups
The goal is to get back to the rower on the AMRAPS

()

WOD November 13, 2016 at 08:01PM

Monday

Back Squat (8-8-8-8)
45-55-65-75%
Single Leg RDL (10-10-10-10)
W/ Dumbbells

Metcon
4 Rounds For Time
9 Hang Power Snatch 95/63
15 Deadlifts 95/63
21 Box Jumps 24/20

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #EmbraceTheSuck #AssaultBike #Squat #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #JoeyDTakesGreatPhotos #JeffIsAModel #ChadMcKayIsAGreatCoach #FollowBack

Monday

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

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The Method Squat Mobility Test (AMRAP – Rounds)

Use this as a warm up or a repeatable test.

Stand with your feet squeezing a bumper plate. Focus on gripping the ground with your heel and the outer edge of your foot. You should feel increased stability.

Each rep begins by pushing the hips back and pushing the knees out. For each of the following repetitions, complete a 20 second hold with a 10 second rest.

1. Quarter squat

2. Half Squat

3. Just Above Parallel

4. just Below Parallel

5. Hands up Below Parallel

6. PVC overhead squat (waiter hold if possible)

7. Narrow grip PVC overhead squat

8. Hands together PVC overhead squat

Only progress to the next step after mastering the previous. If you’re unable to progress, stay at that level for the remainder of the repetitions. Note the Level (1-8) you were able to master.

Back Squat (8-8-8-8)

45-55-65-75%

Single Leg RDL (10-10-10-10)

with dumbbells

5per side

“Sparkles” (Time)

4 Rounds For Time

9 Hang Power Snatch 95/63

15 Deadlifts 95/63

21 Box Jumps/Step Ups

RX+ = 135/83, Box Jumps

Pick a weight that allows you to maintain perfect form. 15 minute time cap. For each rep not completed, add 1 second to your time. Pacing and mechanics will be key in this workout. If you’re not proficient with the barbell yet, scale to Kettleell swings & deadlifts.

Mobility 1 (No Measure)

Calves, ankles, forearms, hamstrings, lower back

WOD November 12, 2016 at 08:01PM

Sunday

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #Clean #Snatch #Weightlifting #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack

Sunday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED

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Metcon

Metcon (Time)

5 Rounds for time:

250m row

25 thrusters 35/20 dumbells

25 butterfly situps

25 overhead walking lunges 35/15

25 pushups

Sunday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit

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Weightlifting

Squat Clean (1-1-1-1-1-1-1)

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

WOD November 11, 2016 at 08:01PM

Saturday

9am Reloaded. Beach At A1A

10am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #Clean #Snatch #BeachWOD #Situps #Swim #CloudGameStrong #UseYourFitness #ConstantlyVaried #CrossFitTraining #LemonCityBarbell #FollowBack

BeachWOD

CrossFit A1A – RELOADED

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Metcon (AMRAP – Rounds and Reps)

25 Air Squats

200m Run Backwards to lifeguard stand

walking lunge to water

20 Burpees

200m Swim

10 Uphill situps

Bear Crawl To start

Saturday Partner WOD

CrossFit 262 – CrossFit

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Metcon (Weight)

Find Max (Total with Partner)

-Hang Squat Clean

-Hang Power Clean

-Jerk

Metcon (Calories)

15min AMRAP of:

Cal Row &

-15 Burpees

-20 Push-ups

-25 Sit-ups

-30sec Handstand Hold

-35 Air Squats

-40 Russian Twists (20/14)

-45sec Hang From Bar

-50 Double Unders