CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit
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Power Clean (2-2-2-2)
65-75-85-95%
It is VERY important to stick to your percentages. Failure to do so will reap less results.
Metcon
QuadWOD 11 (Time)
Row 50/35 Calories
40 Front Rack Lunges 95/63
30 Front Squats
20 Front Rack Lunges
10 Front Squats
Supplement
Supplement 11 (No Measure)
Three Rounds:
30 Second hollow hold
30 second superman hold
8 Glute Ham Raises
CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit
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The 30s (Time)
30 Toes to Bar
30 Box Jump Overs 24/20″
30 Kettlebell Swings 53/35
30 Burpees 8/7′
30 Pull Ups
30 Box Jumps
30 yards of rope climbing (six 15′ climbs)
30 Walking Lunges 53/35
30 Goblet Squats 53/35
30 Calorie Row
RX+ = 70/53, Chest to Bar
CrossFit 262 – CrossFit Unloaded
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Metcon (AMRAP – Rounds and Reps)
25 min AMRAP
50m lunge
400m run
30 box step ups
20 triceps dips
10 cal bike
Core
3 rds:
50 MB sit ups
1 min plank
CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit
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Weightlifting
Strict Press (2-2-2-2)
65-75-85-95%
The last set will be very hard. Rest enough to make the set. This is your main set, the most important part of the day. Don’t “save it for the workout”. THIS is the workout.
L-Sit (1-1-1)
On a 2 minute clock, perform 3 max effort L sits. Note your best attempt.
Rx = Legs straight with heels over a 70# kettletbell.
Metcon
Metcon (3 Rounds for time)
Three efforts, each for time:
Row 500 meters
100 Double Unders
4 minute time cap
Rest the balance of 6 minutes
If you are unable to do 100 double unders, attempt to do as many as possible until 4 minutes. 1 second penalty for each double under not made.
Supplement
Supplement 12 (No Measure)
3 Rounds:
30 Hollow Rocks
Side Plank Powell Raise; 8 per arm
Band Pull Apart x25
Rest 30 seconds between exercsies
Smart people do this.
CrossFit 262 – CrossFit Unloaded
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Metcon (Time)
6 rounds:
10 rope scales
10 inch worms with push up
10 ring rows
10 MB squat cleans
10 turkish get ups 5/side
10 burpees
35 min time cap
CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit
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Power Clean (3-3-3-3)
60-70-80-90%
It is VERY important to stick to your percentages. Failure to do so will reap less results.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many reps as possible in 5 minutes of:
5 Chest to bar pull ups
155-lb. cleans, 10 reps
RX+=Ring Muscle Ups
Cleans may be power or squat
50 Cal Row (Time)
Row 50 Calories for time
Rest 5 minutes after AMRAP, then complete.
Supplement
Abdominal Supplement 16 (No Measure)
4 Rounds:
40 Alternating Heel Touch Crunches
40 Bicycle Crunches
6-10 Glute Ham Raises
10 Standing Barbell Trunk Rotations
CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit
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Metcon
25 Calorie Air Assault (Time)
Sprint. 100% all out effort. If you’re not riding the bike, you better be screaming at your WOD mates!
Conditioning
OPT Flight Simulator (Time)
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
post time to comments
you MUST stop b/t sets
you CANNOT skip singles in b/t sets
Scale to lower numbers as needed.
Example:
2-4-6-8-10
Supplement
Abdominal Supplement 28 (Time)
3-5 sets:
20 Alternating Single side V-ups
20 Alternating Plank K2E
20 GHD half sit ups
20 yard waiters carry, 2 light Kbs, slow walk