TUESDAY
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Warm-up (No Measure)
Grab an abmat. Hold it up with ONLY one hand. If your pizza (abmat) gets knocked down, do a 5 rep penalty of whatever exercise coach prescribes. Only touch the mat with one palm! Any hold to the body or two hand hold is an immediate penalty. Coach will switch up exercises at random. Be ready!
https://www.youtube.com/watch?v=oNT0ld3JjD8
Skill EMOM 1 (AMRAP – Reps)
Alternating 10 minute EMOM
Minute 1: Double Unders to :45
Minute 2: Handstand Hold/Walk to :30
For doubles, modify to singles or attempts. RX+ = Triple Unders. Score Double unders.
Jumping Ab Sprints (No Measure)
5 rounds for total time:
15 Box jumps 24/20
30 anchored sit ups
120 yard shuttle sprint (45x out and back on a 15 yard course)
Rest 1 minute
Cool it now (No Measure)
Row, Bike or walk for 2 minutes very slow to recover. Regroup in a circle and stretch lying down on your back while recapping the WOD.
MONDAY
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Warm-up
The Matt Chan Warm Up (No Measure)
25 Jumping Jacks, hands touch behind and overhead straight arms. COUNT EM OFF
10 Thumb & Pinky Jacks
8 Long Lunge, Elbow to ankle, point behinds
12 Single Leg lateral lunges
10 Tight ab, butt back arm swings (building)
5-4-3-2-1 Wide stance walk out to push up, slow walkout on heels of palms
Small/medium/butterfly paint brush arm circles, fwd & back
Palms up shoulder rotations
https://www.youtube.com/watch?v=sI8h1xNUxcE
Front Squat (5×8)
Empty Bar-55-60-65-70%
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Pausing Ring Rows. Squat at 0:00, Rows at 1:30, Squat at 3:00, Rows at 4:30, etc.
Law of Gravity (Calories)
3 Rounds for total Calories
Minute 1: 16 Overhead Lunges 75/53
Minute 2: 16 Push Press
Minute 3: Max Calorie Row/Bike/Ski
Minute 4: Rest
Reloaded 16 Goblet Lunges 53/35, 24 push press 35/20
RX 75/53
RX+ 95/63, 24 reps Push Press, Row
All lunges in place
Cool it now (No Measure)
Row, Bike or walk for 2 minutes very slow to recover. Regroup in a circle and stretch lying down on your back while recapping the WOD.
Supplemental Conditioning
100 GHD sit ups (Time)
2 hand touch on ground, 2 hand touch on pads
Careful…
Scale to less reps or abmat sit ups
SUNDAY
10am Reloaded
11am CrossFit
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #Lift #FitnessChicks #PoweredByCommunity #DecemberWeBeach#BeachWOD #OceanViews #Abs #EverySeasonBeachSeason #ConstantlyVaried #CrossFitTraining #FollowBack
SUNDAY
10am Reloaded
11am CrossFit
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #Lift #FitnessChicks #PoweredByCommunity #DecemberWeBeach#BeachWOD #OceanViews #Abs #EverySeasonBeachSeason #ConstantlyVaried #CrossFitTraining #FollowBack
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
541s + Rope (3 Rounds for time)
3 efforts on a 10 minute clock:
Row 500 Meters
3 Rope Climbs, 15′
Run 400 Meters
100 Double Unders*
*sub double unders with 25 burpees
Practice double unders and rope climbs before the wod.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Hang Power Snatch (3-3-3-3-3-3-3)
Back Squat (3-3-3-3-3-3-3)
Metcon
30 Muscle-Ups (Time)
30 muscle-ups for time
Scale to 2,3, or 4x pullups and dips per muscle up
SATURDAY
9am Reloaded. Beach at A1A
10am CrossFit#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit 262 – CrossFit
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Metcon (Time)
9-6-3
Deadlifts (225/153)(315/213)
Push Jerk (135/93)(185/123)
THEN
100(Rx+200) Double Unders
Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit 305, Stirling Road CrossFit – RELOADED
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Skill
Rope Climb (practice)
Metcon
Metcon (Time)
7 rounds for time:
1 rope climb
5 pullups
10 pushups
15 air squats
200m run
Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Hang Power Clean (3-3-3-3-3-3-3-3)
Split Jerk (3-3-3-3-3-3-3-3)
Metcon
Metcon (Time)
2 rounds for time:
400m run
50 unbroken wallballs 20/14*
* breaking up of the wallball results in a 20 box jump penalty
*unbroken means no rest, no drop, no leaning against the ball, no holding it too long etc. UNBROKEN
Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A – RELOADED
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Metcon
Beach Wod 3 (AMRAP – Rounds and Reps)
20 Min AMRAP
10 Sphinx Push-Ups
100 m Horse walk + 100 m Run backwards
10 Twisting Windmill with boat pose
Gorilla Crawl to reach the Ocean
200 m Swim or Run
20 Straight Leg Raise
Snaking Ape Crawl to the starting point
FRIDAY
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Bro, Help Me Out Here! (Time)
10 Synchronized Strict Pull Ups*
20 Power Snatch, alternating every 5
40 Front Squats, alternating every 10
80 Kipping Pull Ups, alternating every 10
120 Wall Balls, alternating every 10
80 Kipping Pull Ups, alternating every 10
40 Front Squats, alternating every 10
20 Power Snatch, alternating every 5
10 Synchronized Strict Pull Ups
RX = 75/53, 14/10
RX + = 95/63, 20/14, *one partner holds medball between feet, full squat on snatch
RELOADED = 40/25 DB snatch per arm (do 5 left, then 5 right to make 5 total then switch partners), 53/35 Goblet Squat
ALL – Scale pull ups as needed to a harder version to start and an easier version for the sets of 80. Have fun and push your partner!
Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Bro, Help Me Out Here! (Time)
10 Synchronized Strict Pull Ups*
20 Power Snatch, alternating every 5
40 Overhead Squats, alternating every 10
80 Kipping Pull Ups, alternating every 10
120 Wall Balls, alternating every 10
80 Kipping Pull Ups, alternating every 10
40 Overhead Squats, alternating every 10
20 Power Snatch, alternating every 5
10 Synchronized Strict Pull Ups
RX = 75/53, 14/10
RX + = 95/63, 20/14, *one partner holds medball between feet, full squat on snatch
RELOADED = 40/25 DB snatch per arm (do 5 left, then 5 right to make 5 total then switch partners), 53/35 Goblet Squat
ALL – Scale pull ups as needed to a harder version to start and an easier version for the sets of 80. Have fun and push your partner!
Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Slaughterhouse Six (Time)
6 rounds for time of:
20/15 Calorie Row
10 4′ Long Jump Burpees
100 Yard Shuttle Run on a 10 yard course
1 rope climb
26 minute cap
RX+ = Bike, Legless Rope climb (use legs for descent)
Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Slaughterhouse Six (Time)
6 rounds for time of:
20/15 Calorie Row
10 4′ Long Jump Burpees
100 Yard Shuttle Run on a 10 yard course
1 rope climb
26 minute cap
RX+ = Bike, Legless Rope climb (use legs for descent)
WEDNESDAY
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Pressing warmup (No Measure)
3 rounds
200m row
5 walkout w/ push-up*
10 supermans (back extensions)
15 mt climbers(2 count)
*start standing, walk hands out to plank, perform a push up, walk hands back to standing
Push Press (5 x8)
Heavy Dumbbells
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 10 DB side bends/side. Press at 0:00, Side bends at 1:30, Press at 3:00, Side Bends at 4:30, etc.
RDSRL (AMRAP – Rounds and Reps)
12 min AMRAP
200m Meter Run or Row
8 Dips
20 Butterfly Situps
For dips use rings, bars or boxes as able. This should b a difficult but unbroken set. The dips and the sit ups will allow your heartrate to recover, so RUN FAST!
Wiseman Supplement 3 (No Measure)
2 sets of:
1 minute Lizard pose
https://www.msn.com/en-us/health/exercise/yoga/lizard-pose/ss-BBtOhtN
30 second downward dog to switch sides
Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Pressing warmup (No Measure)
3 rounds
200m row
5 walkout w/ push-up*
10 supermans (back extensions)
15 mt climbers(2 count)
*start standing, walk hands out to plank, perform a push up, walk hands back to standing
Push Press (5 x8)
Empty Bar-50-55-60-65%
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 10 KB side bends/side. Press at 0:00, Side bends at 1:30, Press at 3:00, Side Bends at 4:30, etc.
RDS (AMRAP – Rounds and Reps)
12 min AMRAP
200m Meter Run or Row
8 Ring Dips*
20 Butterfly Situps
*RX+ 4 ring muscle ups
Wiseman Supplement 3 (No Measure)
2 sets of:
1 minute Lizard pose
https://www.msn.com/en-us/health/exercise/yoga/lizard-pose/ss-BBtOhtN
30 second downward dog to switch sides
TUESDAY#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
