3.31.17
3.30.17
3.29.17
3.28.17
3.27.17
Sunday
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED
Metcon
East Bound & Down (Time)
Two Rounds for total time:
Row 200 meters each
20 Burpees each
Row 200 meters, each
20 Pull Ups each
Row 200 meters each
20 Overhead Lunge Steps 20/14
Row 200 meters each
20 Wall Balls
Row 200 meters each
20 toes to bar each
This workout is follow the leader style. The first partner completes the first row, followed immediately by the second partner. Upon the completion of the second partner’s row, the first partner moves on to burpees. Each set/row must be completed before moving on to the next task. This will result in 400 meters and 40 reps for each set/row. Scale as needed to finish in under 40 minutes. Scale beginner teams to 1 total round.
Saturday
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 305, CrossFit 848 – RELOADED
Metcon
Metcon (AMRAP – Rounds and Reps)
25 Minute Amrap:
10 Dumbell Thrusters 45/30
200m run
10 Dumbell Squat Thrust-Deadlift
20 Lunges
10 GHD Situps
200m row
Scale GHD Situps to 30 butterfly situps.
The Dumbell Squat Thrust-Deadlift is performed by placing your hands on the dumbell handles, kicking your feet into a plank position, jumping your feet back in and standing up with the dumbells at your sides.
Beach WOD
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit A1A – RELOADED
Metcon
Beach WOD 7 (AMRAP – Rounds and Reps)
25 Minute AMRAP:
10 Sandbag thrusters
walking lunge to trash can
jog to lifeguard tower
10 Squat thrusts
jog to water’s edge
50 Flutter kicks
swim back to start
bear crawl to sandbags
Saturday
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit
Weightlifting
Squat Clean (1-1-1-1-1-1-1)
Split Jerk (1-1-1-1-1-1-1)
Metcon
“Game Time Pt. 1” (Time)
For Time:
800m run
30 Burpees
AMRAP Clean and Jerk up to 7 min 95/63
In this workout you have 7 Minutes to complete an 800m run, 30 burpees for time. Once completed you may begin completing clean and jerks, which reduce your time by 5 seconds per rep. For example, Mark ‘The Shark’ Tamis completes the 800m run and 30 burpees in 5:05. He then uses his remaining time to complete 22 clean and jerks. His final time is 3:15 ( 305-110= 195 seconds)
WOD March 23, 2017 at 08:01PM
Friday
17.5
#CrossFitA1A #CrossFit305#StirlingRoadCrossFit #WorldsBestGyms#Miami #MiamiBeach #FortLauderdale#LemonCity #LemonCityBarbell#SouthFloridaCrossFit #Sweatlife #Fitness#Gains #Training #TrainHarder#SweatEveryday #CrossFit #Metcon#Weightlifting #CrossFit #CrossFitOpen #InTheOpen #CrossFitTraining#EmbraceTheSuck #WOD #FollowBack
17.5
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
WOD March 22, 2017 at 08:02PM
Thursday
Gymnastic Skill Session
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
Coaches Choice!
10 minute AMRAP of bodyweight movements. Show up, find out what your coach has cookin’! Open participants: DO NOT do this. 10 minute easy bike, then stretch.
#CrossFitA1A #CrossFit305#StirlingRoadCrossFit #WorldsBestGyms#Miami #MiamiBeach #FortLauderdale#LemonCity #LemonCityBarbell#SouthFloridaCrossFit #Sweatlife #Fitness#Gains #Training #TrainHarder#SweatEveryday #CrossFit #Metcon#Weightlifting #CrossFit #InTheOpen #CrossFitTraining#EmbraceTheSuck #WOD #FollowBack
Thursday
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED
Rope Climb Skill Work
Practice Rope Climbing.
Legless, 1 hand, Inverted etc..
Flying (Time)
4-3-2-1
Rope Climb, 15′
Sprint 100 yards on a 10 yard out & back between each set of rope climbs.
Thursday
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit
Rope Climb Skill Work
Practice Rope Climbing.
Legless, 1 hand, Inverted etc..
If you’ve got great rope climbs and can climb like a monkey on steroids, go ahead and hit some muscle ups, ring or bar .
Flying (Time)
4-3-2-1
Rope Climb, 15′
Sprint 100 yards on a 10 yard out & back between each set of rope climbs.
WOD March 21, 2017 at 08:01PM
Wednesday
8 x 250 meter row on 3 minutes.
Try to maintain your best 1k row pace or faster. Note time for each interval.
Substitute with 8×300 meter run if weather allows.
Abdominal Supplement 62
21, 15 & 9 reps of:
Superman w/ medball in hands
Weighted V-Up
Suicide Planks
#CrossFitA1A #CrossFit305#StirlingRoadCrossFit #WorldsBestGyms#Miami #MiamiBeach #FortLauderdale#LemonCity #LemonCityBarbell#SouthFloridaCrossFit #Sweatlife #Fitness#Gains #Training #TrainHarder#SweatEveryday #CrossFit #Metcon#Weightlifting #CrossFit #CrossFitTraining#EmbraceTheSuck #WOD #FollowBack
WOD March 21, 2017 at 08:01PM
Wednesday
8 x 250 meter row on 3 minutes.
Try to maintain your best 1k row pace or faster. Note time for each interval.
Substitute with 8×300 meter run if weather allows.
Abdominal Supplement 62
21, 15 & 9 reps of:
Superman w/ medball in hands
Weighted V-Up
Suicide Planks
#CrossFitA1A #CrossFit305#StirlingRoadCrossFit #WorldsBestGyms#Miami #MiamiBeach #FortLauderdale#LemonCity #LemonCityBarbell#SouthFloridaCrossFit #Sweatlife #Fitness#Gains #Training #TrainHarder#SweatEveryday #CrossFit #Metcon#Weightlifting #CrossFit #CrossFitTraining#EmbraceTheSuck #WOD #FollowBack
Wednesday
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED
8 x 250 m row (8 Rounds for reps)
8 x 250 meter row on 3 minutes. Try to maintain your best 1k row pace or faster. Not time for each interval.
Substitute with 8×300 meter run if weather allows.
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
Wednesday
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit
8 x 250 m row (8 Rounds for reps)
8 x 250 meter row on 3 minutes. Try to maintain your best 1k row pace or faster. Not time for each interval.
Substitute with 8×300 meter run if weather allows.
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
WOD March 20, 2017 at 08:01PM
Tuesday
Weightlifting
Snatch 1-1-1-1-1
Metcon
“Make The Donuts”
7 Min AMRAP
3 Pullups
5 T2B
7 Box Jumps 24/20
RX＋ 3 Bar Muscleups, 30/24 inch box
#CrossFitA1A #CrossFit305 #CrossFit848 #CrossFit262 #MiamiFitness #CrossFit #Weightlifting #Snatch #Donuts #DonutsAndNoDeadlifts? #AMRAP
#Gymnasty #ToesToBar #Pullups #MuscleUp #HangOnAndJumpHigh
Tuesday
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit
Snatch (10 x 1 EMOM)
Start light and build. Use any minute as rest as needed. Only 1 miss is allowed.
Make the Donuts (AMRAP – Rounds and Reps)
7 minute AMRAP of:
3 pull ups
5 toes to bar
7 box jumps 24/20
RX+ = 3 bar muscle ups, 30/24″ box
WOD March 19, 2017 at 08:33PM
Monday “Davidsdottir Warm Up”
21-18-15-12-9-6-3
Wallballs
Weighted Situps
Run, Row, Ski 200M
21-18-15-12-9-6-3
Wallballs
Weighted Situps
Run, Row, Ski 200M
#CrossFitA1A #CrossFit305 #CrossFit848 #CrossFit262 #MiamiFitness #CrossFit #Weightlifting #Metcon #InTheOpen #CrossFitOpen #Davidsdottirs #Wallballs #Situps #Run #Row #Ski #Conditioning #MotivationMonday #WOD
Wednesday
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED
Davidsdottir Warm Up (Time)
21-18-15-12-9-6-3
Wall Ball 20/14
Straight leg Medball Sit Ups
Run, row or ski 200m
RX+ = 11/10′ wall ball, GHD Sit Up w/ med ball (touch ball to floor), Cal Row or ski 21-18-15, etc.
Wednesday
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit
Davidsdottir Warm Up (Time)
21-18-15-12-9-6-3
Wall Ball 20/14
Straight leg Medball Sit Ups
Run, row or ski 200m
RX+ = 11/10′ wall ball, GHD Sit Up w/ med ball (touch ball to floor), Cal Row or ski 21-18-15, etc.
Sunday
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED
Metcon
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