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
Pressing Warm Up 2 (No Measure)
Two rounds of:
Run or Row 200 meters
15 push ups
10 V Ups
5 Strict Chest to Bar Pull Ups
15 second Samson Stretch, per side
Do the first round slow, the second round fast.
Skill
Double-Unders
Spend 10 minutes getting better at Double unders. If you already have great dubs, work on Triple unders. Between sets of double unders, work on your toes to bar kip. Tic-toc, push back, knees up, kick.
Up We Go (AMRAP – Rounds and Reps)
20 Minute AMRAP:
5 ,10, 15, 20, etc of each:
Toes to Bar
Bar Touch Burpees
Kettlebell Swings 53/35
2x Double Unders*
RX+ =70/53
*For the round of 5, do 10 double unders, for the round of 10 do 20, etc.
Wise Supplement 2 (No Measure)
8 point shoulder stretch, 1 min per side
Lying Piriformis Stretch, 1 min per side
https://youtu.be/gMh5UvrPsk4
2 minutes Savasana
https://www.youtube.com/watch?v=v1IkTK16XUQ
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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
Pressing Warm Up 2 (No Measure)
Two rounds of:
Run or Row 200 meters
15 push ups
10 V Ups
5 Strict Chest to Bar Pull Ups
15 second Samson Stretch, per side
Do the first round slow, the second round fast.
Skill
Double-Unders
Spend 10 minutes getting better at Double unders. If you already have great dubs, work on Triple unders.
Pull/Dubs/Rope/Row EMOM (AMRAP – Reps)
20 Min EMOM
Min 1: 8 Pullups; RX+ 15 Pullups
Min 2: 30 Double Unders; RX+ 50 Double Unders
Min 3: 2 Rope Climbs; RX+ 3 Rope Climbs
Min 4: Max Calorie Row
Min 5: Rest
Wise Supplement 2 (No Measure)
8 point shoulder stretch, 1 min per side
Lying Piriformis Stretch, 1 min per side
https://youtu.be/gMh5UvrPsk4
2 minutes Savasana
https://www.youtube.com/watch?v=v1IkTK16XUQ
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
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
Warm-up
Simple Squat Warmup (No Measure)
Row, Ski, Bike, Run or Jump Rope in any combination for 5 minutes. Have fun, slowly increase intensity.
20 Pause Squats. Work in a circle with Coach counting reps and correcting form. Do not rush this, this is your foundation.
3 Rounds:
8 Single Leg Deadlift, per leg no weight
8 Push Ups w/ rotation to T
8 Palms Up Ring Rows
8 Deep lunge w/ rotation, alternating
Front Squat (5×8)
Empty Bar-50-55-60-65%
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Pull Ups. Squat at 0:00, Pull Up at 1:30, Squat at 3:00, Pull Up at 4:30, etc.
The Zap (Time)
50 Back Squats
Row 500 Meters
50 Thrusters
RX = 45/33
RX+ = 65/43
RELOADED=25/15# DBs
Bar Drop=5 burpees. Bar may be rested in any position.
10 minute time cap. If you don’t finish under the cap, add 1 second for each rep missed.
Supplemental Conditioning
4 x 30/20 calorie row (Time)
On a 4 minute clock, aim to maintain the same power output and time for each set.
Men=30, Women=20
SUNDAY10am RELOADED
11am 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 A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
View Public Whiteboard
Metcon
Griff (Time)
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here
2k Row (Time)
Max Effort 2k Row
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
View Public Whiteboard
Weightlifting
Power Snatch (1-1-1-1-1-1-1)
Front Squat (1-1-1-1-1-1-1)
Metcon
You wish this was Isabel (Time)
Run 800m
30 Power Snatch 135/93
Run 800m
SATURDAY9am RELOADED / Beach @ 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
View Public Whiteboard
Metcon (AMRAP – Reps)
6min AMRAP of:
Thrusters @95/63
-50 Dubs for every break
(3min REST)
6min AMRAP of:
Hang Cleans @135/93
-10 Burpees for every break
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
View Public Whiteboard
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 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 A1A – RELOADED
View Public Whiteboard
Metcon
Beach Wod 2 (AMRAP – Rounds and Reps)
25 Min AMRAP
10 Sumo Squat Jumps
100 m Bear Crawl
100 m Sprint
20 Split Jumps (1 count)
10 Windshield
Crab Crawl to reach the Ocean
200 m Swim or Run
20 Rock & Roll (1 count)
Alternating side lunges to the starting point
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
View Public Whiteboard
Weightlifting
Power Clean (1-1-1-1-1-1-1)
Push Jerk (1-1-1-1-1-1-1)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
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
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 262 – CrossFit
View Public Whiteboard
Warm-up (No Measure)
3 rounds of:
7 calorie bike
7 ring rows
7 super mans
7 hollow bodies
7 good mornings
Bar Muscle-ups (Work on bar muscle up progressions. )
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
Metcon (AMRAP – Rounds)
AMRAP 7
10 Power Snatch
5 Chest to Bar Pull Ups
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
View Public Whiteboard
Warm-up (No Measure)
Row 250 meters slow
Rest 30 seconds
Row 250 hard
then, 3 rounds of:
7 ring rows
7 push ups
7 super mans
7 dips
Partner Cardio Pardio (AMRAP – Rounds and Reps)
30 minute AMRAP of
P1: Run or Row 400, bike .5 or ski 300
P2: AMRAP of:
16 Walking Lunges/RX+ Front Rack 75/53 (8 per leg)
12 Push Ups/RX+ 6 HSPU
8 Pull Ups/RX+ 4 Muscle Ups
*Note total rounds and reps as a team. Teams do not need to be doing the same scaling. Team up, have fun, go hard and encourage each other.
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
View Public Whiteboard
Warm-up (No Measure)
Row 250 meters slow
Rest 30 seconds
Row 250 hard
then, 3 rounds of:
7 ring rows
7 push ups
7 super mans
7 dips
Partner Cardio Pardio (AMRAP – Rounds and Reps)
30 minute AMRAP of
P1: Run or Row 400, bike .5 or ski 300
P2: AMRAP of:
16 Walking Lunges/RX+ Front Rack 75/53 (8 per leg)
12 Push Ups/RX+ 6 HSPU
8 Pull Ups/RX+ 4 Muscle Ups
*Note total rounds and reps as a team. Teams do not need to be doing the same scaling. Team up, have fun, go hard and encourage each other.
THURSDAY
#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
View Public Whiteboard
SWF (Time)
5 Rounds for time of:
20 Wall Balls
10 KB Swings
20 Box Jumps
10 Toes to Bar
20 Double Unders
RX 14/10, 53/35, 20
RX+ 20/14, 70/53, 24/20
22 minute time limit. No ego.
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
SWF (Time)
5 Rounds for time of:
20 Wall Balls
10 KB Swings
20 Box Jumps
10 Toes to Bar
20 Double Unders
RX 14/10, 53/35, 20
RX+ 20/14, 70/53, 24/20
22 minute time limit. No ego.
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
View Public Whiteboard
Good to the Last Drop (Time)
For time:
Row 1000 meters
25 Bar Touch Burpees
When the clock strikes 10 minutes, perform the following :
Three rounds of:
50 walking lunge steps
20 Push Ups
When the clock strikes 20 minutes, perform the following for quality:
Three rounds of:
10 Side Plank Hip Bridges/side
10 plank kick backs/side
10 plank knee to elbow, cross body (5 per side)
Note time for the first portion only. The second portion should be done quickly, but with a focus on GREAT push up form and unbroken lunges. The third portion will be counted out by your coach, stick with the pace.
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
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 x10)
Empty Bar-45-50-55-60%
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 25 sit ups. Press at 0:00, Sit ups at 1:30, Press at 3:00, Sit ups at 4:30, etc.
Dragon Force (Time)
Three Rounds for time of:
15 Power Cleans 135/93
12 Bar Facing Burpees
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
😲 WHUT 😶!!! That’s right, it’s back!!!!
