CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Metcon
Fundamentals Test Out (No Measure)
Air squat x 10
Pushups x 10
Butterfly Situps x 10
Strict Press x 10
Push Press x 10
Push Jerk x 10
Box Jumps x 10
Calorie Row x 10
Kettlebell Deadlift x 10
Kettlebell Swing x 10
Rope Climb x 1
Front Squat x 10
Thruster x 10
Wallball x 10
Dips x 10
Overhead Squat x 10
Snatch x 10
Clean x 10
Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.
Announcements
Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am
Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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The Method Static Lunge Warmup (AMRAP – Rounds)
3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)
20 seconds per side of:
1. Samson stretch
2. Deep lunge, knee 1″ up from ground
3. Deep lunge, knee 1″ up from ground & hands shoulder width, pressing air
4. Deep lunge, pressing bumper plate overhead
5. Deep lunge, pressing bumper plate overhead & knee 1″ up from ground
Note successful progression and weight of plate.
Turkish Get Up (1-1-1-1-1-1+)
Go over TGU as a class, then take 10-15 minutes to build in weight. Can use dumbbells, kettlebells, or barbells.
“Full On” (Time)
21-15-9
Calorie Row
Thrusters 75/53
Bar facing Burpees
RX+ = Air Bike, 95/63
12 minute time limit. Focus on steady pacing and finishing strong. Sets should be unbroken.
Announcements
Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am
Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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The Method Squat Mobility Test (AMRAP – Rounds)
Use this as a warm up or a repeatable test.
Stand with your feet squeezing a bumper plate. Focus on gripping the ground with your heel and the outer edge of your foot. You should feel increased stability.
Each rep begins by pushing the hips back and pushing the knees out. For each of the following repetitions, complete a 20 second hold with a 10 second rest.
1. Quarter squat
2. Half Squat
3. Just Above Parallel
4. just Below Parallel
5. Hands up Below Parallel
6. PVC overhead squat (waiter hold if possible)
7. Narrow grip PVC overhead squat
8. Hands together PVC overhead squat
Only progress to the next step after mastering the previous. If you’re unable to progress, stay at that level for the remainder of the repetitions. Note the Level (1-8) you were able to master.
Attempt to progress further than last week.
Back Squat (6-6-6-6)
65-70-75-80%
Romanian Deadlift (4-4-4-4 per leg)
Use dumbbells or kettlebells. Superset with squats. Focus on balance.
2010 (Time)
4 Rounds for time of:
8 pull ups
8 KB snatch per side 35/26
RX+ = 4 ring muscle ups, 53/35. Scale KB snatch to dumbbell. 8 minute time cap.
Announcements
Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am
Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Rock Vs. Mr T (Time)
12 Rounds for time of:
Run 200 Meters
1 Legless Rope Climb
With the balance of 3 minutes, max reps Sit Ups
Rest 1 minute
If you cannot do legless rope climbs, scale to climb with legs or 15 second chin over bar hold.
Announcements
Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am
Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
View Public Whiteboard
Weightlifting
Clean and Jerk (3-3-3-3-3-3-3)
Metcon
Dubs N Push Ups (Time)
10 Minute AMRAP
15 Push Ups
30 Double Unders
Rx+ = Handstand Push Ups
Announcements
Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am
Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.
CrossFit 262 – CrossFit
View Public Whiteboard
Metcon (Time)
With a Partner:
50 Burpee Box Jumps
100 Pull-ups
200 Push-ups
300 Sit-ups
Plank Circuit
3 Rounds of:
:30 Plank
:30 Side Plank
:30 Other Side
:30 Hip Bridge
:30 Rest
Announcements
Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am
Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
View Public Whiteboard
Metcon
Metcon (Time)
5 Rounds for Time:
10 Box Jumps 30/24
20 Wallballs
30 Butterfly Sit-ups
400m run
10/10 ABs (Time)
10 rounds
10 seconds of bicycle crunches
10 second hold, knee to elbow
Announcements
Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am
Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
View Public Whiteboard
Weightlifting
Snatch (3-3-3-3-3-3-3)
Front Squat (5-5-5)
Metcon
Metcon (Time)
3 rounds for time:
25 Wallballs 20/14
12 Burpees
Announcements
Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am
Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
The Method Squat Mobility Test (AMRAP – Rounds)
Use this as a warm up or a repeatable test.
Stand with your feet squeezing a bumper plate. Focus on gripping the ground with your heel and the outer edge of your foot. You should feel increased stability.
Each rep begins by pushing the hips back and pushing the knees out. For each of the following repetitions, complete a 20 second hold with a 10 second rest.
1. Quarter squat
2. Half Squat
3. Just Above Parallel
4. just Below Parallel
5. Hands up Below Parallel
6. PVC overhead squat (waiter hold if possible)
7. Narrow grip PVC overhead squat
8. Hands together PVC overhead squat
Only progress to the next step after mastering the previous. If you’re unable to progress, stay at that level for the remainder of the repetitions. Note the Level (1-8) you were able to master.
Partners In Pain (Time)
With a partner, alternating as needed:
50, 40, 30, 20, 10
Front Squat 95/63
Calorie Row
Bar must be put down to switch.
RX+ = 115/83
Coach’s choice abs
Your coach is evil and will torture you for an undetermined amount of time.
Announcements
Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am
Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
Strength
Turkish Get Up (20 reps)
Start light.Focus on each position. Work up to a heavier weight.
Conditioning
8 x 200 meter run (3 min clock) (8 Rounds for time)
200 meter run. Rest the remainder of 3 minutes.
Try to run at a pace faster than your mile pace.
