WOD September 29, 2016 at 08:01PM

Friday

Weightlifting
Clean and Jerk (1-1-1-1-1)
20 Mins to build to a max

Metcon
For Time:
1 Mile Run

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #Run #Faster #Speed #MileTimeTrial #Weightlifting #CleanAndJerk #OlympicWeightlifting #WeBelieveInEachOther #InstaFit #FitPhoto #FitForLife #TrainHarder #LiftHeavy #GoUntilYourOutOfBreath #Wodify #305Fitness #ConstantlyVaried #CrossFit

WOD September 28, 2016 at 08:01PM

Thursday

Weightlifting
Back Squat (5-5-5)
40-50-60%
These should be light

Metcon
15 Minute AMRAP
15 Kettlebell Swings 53/35
15 Kettlebell Deadlift
10 Goblet Lunges (5 per leg)
10 Ring Dips

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #MoreKettlebell #AssaultBike #PostWOD #WeBelieveInEachOther #InstaFit #FitPhoto #FitForLife #LungeAndLearn #BackSquat #StrengthTraining #Squat #LegDay #TrainHarder #LiftHeavy #GoUntilYourOutOfBreath #Wodify #305Fitness #AMRAP #ConstantlyVaried #CrossFit

WOD September 27, 2016 at 08:01PM

Wednesday

Skill Work:
Double Unders/Triple Unders

Metcon
3 Rounds Each For Time:
100 Double Unders
25 Hand Release Pushups
Start a new round every 4 Minutes.
*RX is hips DO NOT rest on the ground on the bottom of hand release pushups

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #Fitness #InstaFit #PhotoFit #SkillWork #DoubleUnder #TripleUnder #LearnNewSkills #TrainHarder #OneRepMax #Pushups #Gymnastics #WOD #Metcon #WheresTheWeightlifting #CrossFit #ConstantlyVaried #Sweatlife

WOD September 26, 2016 at 08:01PM

Tuesday

Weightlifting
Snatch (1-1-1-1-1)
20 mins to build to a max snatch

Metcon
“Running Jackie”
For Time:
1200M Run
50 Thrusters 45/33
30 Pullups

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #CrossFit #Benchmarks #WOD #Jackie #GoFaster #RunFaster #Speed #Thrusters #Pullups #Weightlifting #Gymnastics #Snatch #OlympicLift #Weightlifting #BarbellsGoinUpOnATuesday #Miami #MiamiBeach #FortLauderdale #Fitness #FitCommunity #FitFam #InstaFit #FitnessPhoto #305Fitness #DudesWhoLift #SweatLife

WOD September 25, 2016 at 08:01PM

Monday

Weightlifting
Floor Press (5-5-5)
40-50-60%

Metcon
12 Minute AMRAP
40 Calorie Row
60 Air Squats
40 Box Jumps 24/20
20 Bar Touch Burpees
*BOTH hands MUST touch the bar on the burpees

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #WeBelieveInEachOther #CrossFit #Community #InstaFit #SweatLife #Miami #MiamiBeach #Fitness #BoxJump #AssaultBike #Coach #WOD #DoTheClassWOD #BenchmarkWOD #Jackie #ThrustersSuck #ChestDay #MotivationMonday #ExerciseOlympics #BuildingBetterHumans #Reebok #Progenex #America