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
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.
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.
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.
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.
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.
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
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
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
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
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.
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.
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.
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.
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
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
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
()
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
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
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
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
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
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
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
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