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...

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...

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...

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...

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...