WEDNESDAY

DELOAD

E2MO2M (No Measure)
5 Rounds, every 2 minutes for 10 minutes:
2 Rope Climbs
5 Strict Pull Ups*
Rx＋ = 1 legless, 1 legs, weighted pull ups

Ghost 2.0 (AMRAP – Reps)
5 Rounds of:
1 minute Air Assault or Ski Erg
1 minute Double Unders
1 minute Row for Calories
1 minute rest

Complete work in any order. Go hard.
Remember, cardiovascular conditioning is your friend.
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#CrossFit #CrossFitStirlingRoad #CrossFit305 #CrossFitA1A #Fitness #Rowing #Stength #Speed #Abs #METCON #AMRAP

TUESDAY

Metcon
The Kettlebell Chief (AMRAP – Rounds and Reps)
5 rounds of:
3 minute AMRAP:
6 Kettlebell Swings, moderately heavy
6 Push Ups, unbroken
9 Squats

Rest 1 Minute after each 3 minute block.
Start each Round where you left off.
RX = 53/35

Supplement
Abdominal Supplement 46 (Time)
50-40-30-20-10 rep, for abs (go fast)
Abmat Sit Ups
Double Unders
Russian Twists, no weight
Flutter kicks

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #Family #Abs #Metcon #AMRAP

SATURDAY
9 A.M Reloaded (A1A Beach Wokout)

10 A.M CrossFit
#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #WOD #AMRAP #Beach #Lift #Strength #Form

FREE FRIEND FRIDAY!!! Metcon
East Bound & Down (Time)
Two Rounds for total time:
Row 200 meters each
20 Burpees each
Row 200 meters, each
20 Pull Ups each
Row 200 meters each
20 Overhead Lunge Steps 20/14
Row 200 meters each
20 Wall Balls
Row 200 meters each
20 toes to bar each

This workout is follow the leader style. The first partner completes the first row, followed immediately by the second partner. Upon the completion of the second partner’s row, the first partner moves on to burpees. Each set/row must be completed before moving on to the next task. This will result in 400 meters and 40 reps for each set/row. Scale as needed to finish in under 40 minutes. Scale beginner teams to 1 total round.

#CrossFit #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Fitness #Friends #FreeFriendFriday #Stregth #Speed #Abs #Rowing #Burpees #WallBalls

THURSDAY

Skill:
Pick a skill, work with your coach for 20 minutes.

Conditioning:
E4M420M (AMRAP – Reps)
Every 4 Minutes for 20 Minutes:
10 Pull Ups*
Run 200 Meters
40 Double Unders
Max Calorie Row to 3:30

RX+ = 5 Muscle ups
Score is calories rowed
Scaled = No jump rope, single unders or double under practice/lower reps

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #ConstantlyVaried #Pullups #MuscleUp #RunFast #Dubs #CalRow #Fitness #PoweredByCommunity #JoeyD

THURSDAY

Gymnastics

Pull-ups
5 sets of 5 with 1 minute rest between sets.

Conditioning

Metcon (Time)
5 Pull-Ups
10 Burpees
15 Sit-Ups
20 Push-Ups
25 Toes to Bar
30 Wall Ball Shots (20/14)
35 Plank Jacks
40 Alternating V-Ups
45 Medball Squats
50 Walking Lunges

After the 50 Walking Lunges, go in reverse, starting at 45 Medball Squats and ending with 5 Pull-Ups

#CrossFit CrossFit305 #CrossFitStirlingRoad #CrossFitA1A #WorldsBestGyms #Rowing #PullUps #Burpees #Lunges #Squats #WallBalls #Abs

WEDNESDAY

Weightlifting

Strict Press (3-3-3-3)
Use dumbbells. Attempt to go 5# heavier than last week.

Metcon

Spicy Meatball (Time)
21 Thrusters 75/53
3 Rope Climbs 15′
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb

6 minute time limit
Rest to 10 minutes
Rx＋ = 95/63, Legless
4 x 400 meter run (4 Rounds for time)
@ Goal Mile Pace, on a 4 minute clock. If your goal is under 7 minutes, on a 3 minute clock.

Supplement

Tabata butterfly situps (AMRAP – Reps)
Tabata butterfly sit-ups
You want abs? You think abs are free?!?!? #CrossFit #Crossfit305 #CrossFitA1A #CrossFitStirlingRoad #Abs #Metcon #AMRAP #Press #Strength #Strech

TUESDAY

Warm-up

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.

Conditioning

DM Intervals 16 (AMRAP – Reps)

4 Rounds of 60 seconds on, 30 seconds rest of:
Burpee Pull Ups*
Anchored Sit Ups*
Kettlebell Swings 53/35*
Row for Calories

RX＋ = Burpee Muscle Ups, GHD Sit Ups, 70/53 or heavier
Intermediate = Burpees 8/7′, Sit Ups, 44/26
Scaled = Burpees, Sit Ups 35/18 or lighter

Supplement

20 rounds Air Assault (AMRAP – Reps)

20 Rounds for Calories:
30 Seconds Air Assault
30 seconds active rest on bike

#CrossFit #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Fitness #Strenght #WOD #AMRAP #EMOM #PushUps #Burpees #Abs #MuscleUps

10 A.M Reloaded

11 A.M. CrossFit

#CrossFit #CrossFitStirlingRoad #CrossFitA1A #CrossFit305 #Fitness #Jump #WOD #AMRAP #EMOM #Strenght #SundayFunday

SATURDAY

9 A.M. Reloaded (A1A Beach WOD)

10 A.M. CrossFit
#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #WOD #Press #Lift #Squats #PullUps #Burpees