WOD March 08, 2017 at 09:54PM
#crossfit
Thur5day
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
Storm Prep (Time)
Five Rounds for time of:
Run 400 Meters
20 Box Step Ups
20 Butterfly Sit Ups
20 Russian Twists 20/14
20 Plank Knee to Elbows
Row or ski 400m, bike .4 miles.
Open participants: move at 60% effort, conversational pace, for 20 minutes. Finish with 20 minutes of mobility and visualization.
Thurzday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Storm Prep (Time)
Five Rounds for time of:
Run 400 Meters
20 Box Step Ups
20 Butterfly Sit Ups
20 Russian Twists 20/14
20 Plank Knee to Elbows
Row or ski 400m, bike .4 miles.
Open participants: move at 60% effort, conversational pace, for 20 minutes. Finish with 20 minutes of mobility and visualization.
WOD March 07, 2017 at 08:15PM
WOD March 07, 2017 at 08:14PM
Wednesday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
Double-Unders (10 min EMOM )
Every minute for 10 minutes pick a reasonable double under number and stick to it. This can be anywhere from 1-50 depending on your ability. Score the last set as an amrap
Brenton (Time)
5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps
If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here
Wednesday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Double-Unders (10 min EMOM )
Every minute for 10 minutes pick a reasonable double under number and stick to it. This can be anywhere from 1-50 depending on your ability. Score the last set as an amrap
Brenton (Time)
5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps
If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here
Tuesday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
Dumbbell Thruster (5 x 10)
5 sets of 10 reps on a 2 minute clock. Focus on placement and efficient movement of the dumbbell. When you finish the thrusters, perform 25 butterfly sit ups as fast as possible, then rest the balance of the 2 minutes.
5 by 5 on 5 (5 Rounds for reps)
5 x 500 meter row, ski or .5 mile bike on 5 minutes.
Aim for consistency.
Open participants: 80-85% effort, row if possible. Stroke rate 24-26
Tuesday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Dumbbell Thruster (5 x 10)
5 sets of 10 reps on a 2 minute clock. Focus on placement and efficient movement of the dumbbell. When you finish the thrusters, perform 25 butterfly sit ups as fast as possible, then rest the balance of the 2 minutes.
5 by 5 on 5 (5 Rounds for reps)
5 x 500 meter row, ski or .5 mile bike on 5 minutes.
Aim for consistency.
Open participants: 80-85% effort, row if possible. Stroke rate 24-26
Monday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Front Squat (10-6-4-2-2-1)
65-75-85-95%
Alt E:90 for 18 minutes. Superset with 5-10 strict handstand push ups
Bubbles (AMRAP – Rounds and Reps)
10 Minute AMRAP:
5 Rope Climbs, 15′
10 Overhead Squats 135/83
15 Strict Handstand Push Ups
20 Chest to Bar Pull Ups
25 Burpees 8/7′
30 Toes to Bar
RX+=185/123
RELOADED
10 overhead DB squats
15 strict DB press
Open participants: treat this as a skill session. Focus on moving with great technique and breathing through each movement.