Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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The Magic 50 (Time)
5 Dumbbell Snatch per side
5 Dumbbell Swings per side
10 Burpees to a target 12″ above your reach
Rest 60 seconds
http://rosstraining.com/blog/the-magic-50/
Use a heavy dumbbell. Snatches are from the hang, Swings are Russian, just above head height. If you are able, you may use a kettlebell.
Abdominal Supplement 62 (No Measure)
21, 15 & 9 reps of:
Superman w/ medball in hands
https://www.youtube.com/watch?v=NO0uFeeWxJ0
Weighted V-Up
https://www.youtube.com/watch?v=6yYagCoInrA
Suicide Planks
https://www.youtube.com/watch?v=c1x7Q-DXRM4
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Back Squat (2-2-2-2)
65-75-85-95%
Handstand Push-ups (8-8-8-8)
“Sparkles” (Time)
4 Rounds For Time
9 Hang Power Snatch 95/63
15 Deadlifts 95/63
21 Box Jumps/Step Ups
RX+ = 135/83, Box Jumps
Pick a weight that allows you to maintain perfect form. 15 minute time cap. For each rep not completed, add 1 second to your time. Pacing and mechanics will be key in this workout. If you’re not proficient with the barbell yet, scale to Kettleell swings & deadlifts.
Attempt to beat your score from November 14th.
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Squat Clean Thruster (1-1-1-1-1-1-1)
Metcon
Metcon (Time)
Heavy “Fran”
12-9-6
Thrusters 135/93
Weighted pullups 53/35
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A – RELOADED
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Metcon (AMRAP – Rounds and Reps)
25 Min AMRAP
400M Run (to lifeguard stand and back)
5 Burpees at every garbage can you pass along the run. (down and back)
10 Tuck Jumps
Sprint to Water
Water Submerge
10 Uphill Situps
Bear Crawl To Start
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Sign up here:
http://tinyurl.com/abssssss
CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Metcon (Time)
For Time:
Buy in: 800m run
3 rounds
10 Butt to floor
15 Calorie Row
then
3 rounds
10 Burpees
15 Russian KBS
then
3 rounds
10 Box Jumps
15 Push-Ups
Buy out: 800m run
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Metcon
Naughty or Nice (AMRAP – Reps)
7 MINUTE AMRAP
7 Deadlifts
7 Thrusters
7 Burpee Over Bar
Naughty – Rx 115/75
Nice – Scaled 75/55
