WOD August 31, 2016 at 07:43AM

6am crew #grinding day in and day out! Love these guys! #CrossFit #worldsbestgyms #pullups #fitness #instafit #squad #fitnesssquad

WOD August 30, 2016 at 08:01PM

Wednesday
Kipping Pull-up (1)
Practice the kipping Pull-up
if proficient with kipping practice butterfly pullups
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
25m OH plate lunge
8 Burpees
25m OH plate lunge back
8 Pullups

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WOD August 29, 2016 at 11:14PM

TUESDAY

Hang Snatch + Snatch (1-1-1-1-1)
Metcon (3 Rounds for time)
3x800m Run
1:1 work to rest ratio
Sprintervals 13 (Distance)
Row 10 minutes at 22 strokes per minute.

Note meters.

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WOD August 28, 2016 at 10:03PM

MONDAY

Floor Press (5-5-5)
40-50-60%
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
42 Calorie Row
30 Front Squats 95/63
18 Toes To Bar
Front Squats are from the ground
Sprintervals 12 (3 Rounds for time)
Three efforts, starting every 10 minutes of:
Row 500 meters
Run 400 meters

These are max efforts. DO NOT PACE.

If you do not have a rower, run 1,000 meters each effort. 📷 cred:

#CrossFit #crossfitgirls #crossfitters #wallballs #crossfita1a #crossfit305 #monday #mondaymotivation #pushweight #wod #wodlife #amrap #floorpress #chestdaybestday #toestobar #abs #blackandwhite

WOD August 27, 2016 at 08:01PM

SUNDAY

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #CleanAndJerk #CrossFitWeightlifting #Weightlifter #GirlsWhoLift #OlympicWeightlifting #SweatLife #Metcon #FitFam #MiamiBeachFitness #Community #NoDaysOff #Strength #TrainHard #WakeUpAndGrind #FollowMe