Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit
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Weightlifting
Snatch (2-2-2-2-2-2-2)
Overhead Squat (2-2-2-2-2-2-2)
Metcon
Babaganoosh (Time)
For time:
60 Cal Row
50 Wallballs 20/14
40 Kettlebell Swings 70/53
Choose a kb and wallball that you can do unbroken. If you break the set, take a 5 minute rest and begin again with lighter weights.
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 305, CrossFit 848 – RELOADED
View Public Whiteboard
Metcon
Metcon (Time)
5 rounds for time:
30 squats 35/36 kb
45′ Bear crawl
30 Anchored Situps
45′ crab walk
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit A1A – RELOADED
View Public Whiteboard
Metcon
Beach Workout (Time)
5 Rounds for time:
30 Kettlebell Squats 35/26
bear crawl to ocean
30 uphill situps
10 water submersion burpees
crab walk back to start
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit
View Public Whiteboard
Weightlifting
Squat Clean (2-2-2-2-2-2-2)
Split Jerk (2-2-2-2-2-2-2)
Metcon
Metcon (Time)
5 rounds for time:
10 burpees
50 double unders
Ohhhhhh man! Repeat city! Who’s ready for a spicy 🌶 meatball?
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED
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17.4 RELOADED Edition (AMRAP – Rounds and Reps)
13-Minute AMRAP:
55 KB Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Hand Release Push-ups
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit
View Public Whiteboard
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
#virtuosity
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED
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Gymnastic Skill Session (No Measure)
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
Coaches Choice! (No Measure)
10 minute AMRAP of bodyweight movements. Show up, find out what your coach has cookin’!
Open participants: DO NOT do this. 10 minute easy bike, then stretch.
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit
View Public Whiteboard
Gymnastic Skill Session (No Measure)
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
Coaches Choice! (No Measure)
10 minute AMRAP of bodyweight movements. Show up, find out what your coach has cookin’!
Open participants: DO NOT do this. 10 minute easy bike, then stretch.
#crossfit #rowing #running #skiing #biking #abs
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED
View Public Whiteboard
5 by 500 on 5 (Time)
5 x 500 meter row, run or ski; or .5 mile bike on 5 minutes.
Aim for consistency.
Start at about 85% effort.
1000 ABS!!! (Time)
1000 ABS!!!
10 alternating rounds of:
50 russian twists, no weight
25 sit ups
25 bicycle crunches, 2 count
Partner up and rip through it. Only nutrition will give you abs, but only ab work will make em pop.
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit A1A, CrossFit 848 – CrossFit
View Public Whiteboard
5 by 500 on 5 (Time)
5 x 500 meter row, run or ski; or .5 mile bike on 5 minutes.
Aim for consistency.
Start at about 85% effort.
1000 ABS!!! (Time)
1000 ABS!!!
10 alternating rounds of:
50 russian twists, no weight
25 sit ups
25 bicycle crunches, 2 count
Partner up and rip through it. Only nutrition will give you abs, but only ab work will make em pop.
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit A1A, CrossFit 848 – CrossFit
View Public Whiteboard
Weighted Pull Up EMOM 10 (Weight)
Every minute on the minute for 10 minutes, perform one weighted pull up. If you don’t have a pull up yet, do 1 negative as slow as possible. Use dbs, kbs or plates w/ belts.
Dubs n’ Dumbs (Time)
100 Double Unders
100 DB Power Snatches 50/35
100 Double Unders
RX+ = 200 dubs, Squat Snatch
Snatch is alternating. Answer this question before choosing RX: Did you do RX weight for 17.1? Scale to Hang Power Snatch if mobility does not allow full ROM.
16 minute time cap
MONDAY
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit A1A, CrossFit 848 – CrossFit
View Public Whiteboard
Front Squat (10-6-4-2-1-1)
Building up to a heavy single at 102%
Alt E:90 for 18 minutes. Superset with 5-10 strict handstand push ups
Death by Clean & Jerk (AMRAP – Rounds and Reps)
In the first minute, do 1 clean & jerk 135/83, in the second minute do 2, the third minute do 3, continuing until you are unable to complete the reps within the minute. Score is rounds completed + reps.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Snatch (3-3-3-3-3-3-3)
Pass through a full squat. If you are limited by mobility, learn the split snatch.
Overhead Squat (5-5-5-5-5-5-5)
Metcon
Metcon (Time)
3 Rounds for Time:
7 Muscle Ups*
35 Wallballs 20/14*
*Any break of either exercise results in a mandatory 30 second rest period. The goal is to do smooth, well paced UNBROKEN rounds.
CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
25 Sandbag/ plate thrusters 45/25
50 yard walking lunge
25 push-ups
50 yard back pedal
25 situps
400m run
100 flutter kicks
50 yard back pedal
CrossFit A1A – RELOADED
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Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
25 Sandbag thrusters
lunge to lifeguard tower
25 Push-ups
backpedal to ocean
25 uphill sit-ups
swim to start
100 flutter kicks
backpedal to sandbag
Sandbags are on the bottom shelf in a bucket near the water cooler in the back of the gym.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Squat Clean (3-3-3-3-3-3-3)
Split Jerk (3-3-3-3-3-3-3)
Metcon
Metcon (5 Rounds for time)
5 Rounds For Total Time:
Row 100M
10 Burpees
Rest to 2 min mark
#crossfitgames 17.3
