WOD January 30, 2017 at 08:01PM

TUESDAY
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack

Tuesday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Warm-up (No Measure)

Grab an abmat. Hold it up with ONLY one hand. If your pizza (abmat) gets knocked down, do a 5 rep penalty of whatever exercise coach prescribes. Only touch the mat with one palm! Any hold to the body or two hand hold is an immediate penalty. Coach will switch up exercises at random. Be ready!

https://www.youtube.com/watch?v=oNT0ld3JjD8

Skill EMOM 1 (AMRAP – Reps)

Alternating 10 minute EMOM

Minute 1: Double Unders to :45

Minute 2: Handstand Hold/Walk to :30

For doubles, modify to singles or attempts. RX+ = Triple Unders. Score Double unders.

Jumping Ab Sprints (No Measure)

5 rounds for total time:

15 Box jumps 24/20

30 anchored sit ups

120 yard shuttle sprint (45x out and back on a 15 yard course)

Rest 1 minute

Cool it now (No Measure)

Row, Bike or walk for 2 minutes very slow to recover. Regroup in a circle and stretch lying down on your back while recapping the WOD.

WOD January 29, 2017 at 10:20PM

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

Monday

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Warm-up

The Matt Chan Warm Up (No Measure)

25 Jumping Jacks, hands touch behind and overhead straight arms. COUNT EM OFF

10 Thumb & Pinky Jacks

8 Long Lunge, Elbow to ankle, point behinds

12 Single Leg lateral lunges

10 Tight ab, butt back arm swings (building)

5-4-3-2-1 Wide stance walk out to push up, slow walkout on heels of palms

Small/medium/butterfly paint brush arm circles, fwd & back

Palms up shoulder rotations

https://www.youtube.com/watch?v=sI8h1xNUxcE

Front Squat (5×8)

Empty Bar-55-60-65-70%

Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Pausing Ring Rows. Squat at 0:00, Rows at 1:30, Squat at 3:00, Rows at 4:30, etc.

Law of Gravity (Calories)

3 Rounds for total Calories

Minute 1: 16 Overhead Lunges 75/53

Minute 2: 16 Push Press

Minute 3: Max Calorie Row/Bike/Ski

Minute 4: Rest

Reloaded 16 Goblet Lunges 53/35, 24 push press 35/20

RX 75/53

RX+ 95/63, 24 reps Push Press, Row

All lunges in place

Cool it now (No Measure)

Row, Bike or walk for 2 minutes very slow to recover. Regroup in a circle and stretch lying down on your back while recapping the WOD.

Supplemental Conditioning

100 GHD sit ups (Time)

2 hand touch on ground, 2 hand touch on pads
Careful…

Scale to less reps or abmat sit ups

WOD January 29, 2017 at 12:14AM

SUNDAY

10am Reloaded

11am CrossFit

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #StrengthTraining #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #Lift #FitnessChicks #PoweredByCommunity #DecemberWeBeach#BeachWOD #OceanViews #Abs #EverySeasonBeachSeason #ConstantlyVaried #CrossFitTraining #FollowBack