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
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Good Luck Ron Ron! We’ll miss you. The doors of WBG are always open to you.
Ron Ron (Time)
40 Back Squats 75/53
20 Bar Facing Burpees
30 Front Squats
15 Lateral Burpees
20 Overhead Squats
10 Burpees
All barbell work is from the ground. Scale to Goblet Squats 53/35.
5 Minute Muscle Buster (AMRAP – Reps)
5 Minutes Max Ring Muscle Ups. Scale to 5 Minutes low ring assisted Muscle Ups or AMRAP alternating 5 false grip ring rows & 5 hard push ups.
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
Deadlift (3-3-3-3)
60-70-80-90%
Strict Press (3-3-3-3)
60-70-80-90%
Superset with deadlifts
Napalm (Time)
2 Rounds of:
Bike 30/21 Calories
21 pull ups*
Rest the balance of 6 minutes
*RX+ = Chest to Bar pull ups
Absession (AMRAP – Rounds and Reps)
5 min amrap
20 bicycle crunches
10 straight leg situps
5 v-ups
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
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
Rope Climb (1)
Spend 10 minutes getting better at rope climbs
This one goes to 11 (Time)
21, 18, 15, 12, 9, 6 & 3 reps of:
Air Squat
Push Up
Butterfly Sit Up
Double Under
1 rope climb at the completion of each round
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
The Wheel (4 Rounds for reps)
5 minutes max box-facing burpees (up and over the box every time, no extension needed) 24/20″
5 minutes rest
4 minutes max shuttle runs (10 yards down, 10 yards back = 1)
4 minutes rest
3 min max power cleans 135/83
3 minutes rest
2 minutes max wall balls 20/14#, 10/9′
For burpees, jump on or over the box. Steps ups are allowed, but both feet must touch the box. For shuttle run, one hand must touch the ground on the outside of a set mark.
RX+=185/123, 11/10′ wall ball
2 Min Burpee Test
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Back Squat (3-3-3-3)
60-70-80-90%
Handstand Push-ups (8-8-8-8+)
Strict HSPU, scale to 1 abmat at most, then to box, then to kettlebell strict press. in between Back Squats.
Griptik (AMRAP – Reps)
5 Minutes Max Toes to Bar
5 Minutes Max Calorie Row
If there are more people than rowers, either stagger start by 5 minutes or switch order of exercises.
Floor Core (No Measure)
3-5 Rounds
20 second V hold
10 seated leg raises, slow
20 twists, no load/touch floor
40 flutter kicks
*Attempt to move on to the next round with no rest, all movements slow and under control.
