FREE FRIEND FRIDAY!!! Partner-A-Chella (Time)

100 Box Jump Overs 24/20, Alternating every 10*
100 Wall Ball Shots, Alternating every 10*
Run 1 Mile, Alternating every 200 meters
100 Pull Ups, Alternating every 10*
100 Kettlebell Swings 53/35, Alternating every 10*
Row 2000 meters, Alternating every 250 meters *Rx＋ = No touch Box Jump Overs, no drop on Wall Balls, 50 Muslce Ups, 70/53

#CrossFit #CrossFitStirlingRoad #CrossFitA1A #CrossFit305 #Fitness #PartnerWod #WOD #AMRAP #METCON #EMOM #KettleBells #WallBalls #Running #PullUps #Rowing

THURSDAY

Weightlifting
Power Clean (2-2-2-2-2)
Metcon

EMOM 13 (AMRAP – Reps)
20 Minutes:
Minute 1: 2 Snatch
Minute 2: 40 Double Unders
Minute 3: 2 Power Clean ＋ 1 Split Jerk
Minute 4: Max over the bar Burpees to 30 seconds

Use 1 bar. You may increase or decrease load as you wish. In order for your burpees to count toward your score, you must make all lifts ＋ complete all double unders in that round before each minute is up. Score is heaviest snatch ＋ heaviest clean & jerk complex ＋ burpees. Clips must be on the bar in order for any lift to count. FORM BEFORE LOAD, ALWAYS.

Supplement
Abdominal Supplement 47 (No Measure)
5 Rounds:
20 Straight Legged Sit Ups
30 Russian Twists
30 Second straight arm v-hold

Use a medball light enough to keep moving.

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #Abs #PullUps #WOD #METCON #AMRAP #EMOM #Dubs #Cleans #Jerks #Snatchs #Burpees

WEDNESDAY

Weightlifting
Back Squat (4-4-4-4)
55-65-75-85%

Sub with 2 kettlebell/dumbbell front rack squat as desired. Perform either a squat set or a Pull up set every 2 minutes, for a total of 16 minutes. Coach will call out clock.

Gymnastics
weighted pull-up (10-10-10-10)
Superset with squats. Strict movement. Hold a dumbbell between your feet or thighs.
Metcon

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

Do this exactly the same as last week, attempt to better your score. Modify OHS to front squat, strict HSPU to dumbbell strict press. No kipping HSPU please.

Supplement
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.

Hang Snatch (2-2-2-2)
If possible, do this before your workout. Technique before load. Power or full as mobility & ability allow.

#CrossFit #CrossFitA1A #CrossFitStirlingRoad #CrossFit305 #Fitness #Clean #KettleBells #Abs #Strength #Speed #Wod #AMRAP #METCON #EMOM

MONDAY

Memorial Day

All gyms, @crossfita1a, @crossfit305, @stirling_road_crossfit, are open 9am-11am. “Murph”

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
Partition the pullups, pushups, and squats as needed.
If you have a 20lb weight vest, wear it.

#MemorialDayMurph #HonorTheFallen #NeverForget #America #CrossFit #Community #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #Run #Pullup #Pushup #Squat

SUNDAY

10 A.M. Reloaded

11 A.M. CrossFit

#CrossFit #CrossFitStirlingRoad #CrossFitA1A #CrossFit305 #Fitness #Abs #Jerk #Clean

SATURDAY

9 A.M. Reloaded (A1A Beach Wod)

10 A.M. CrossFit

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #WOD #AMRAP #EMOM #Abs #Squat #Snatch

“Chippin’ Away”50 Double Unders
50 Kettlebell Swings 53/35
40 Alternating Box Step Ups 53/35
40 Walking Lunge Steps
30 Toes To Bar
30 Deadlifts 115/73
20 Burpees over the bar
20 Ground to Overhead 115/73
10 Chest to Bar Pull Ups*
10 Thrusters 115/73

THURSDAY

Skill

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

DM Intervals 14 (Time)

4 Rounds for reps:
60 seconds of work, 30 seconds of rest for reps of:
Assault Bike Calories
Double Unders
Concept 2 Rower Calories
Box Jump Overs 24/20* *Rx＋ = clear box
Any order is acceptable.

Supplement

Abdominal Supplement 53 (Time)
50-40-30-20-10
Bicycle Sit Ups*
Superman or GHD hip extension
30 second plank after each set *2 count

#CrossFit #CrossFit305 CrossFitA1A #CrossFitStirlingRoad #Dubs #Rows #Squats #Press #Fitness #Strength #WOD #AMRAP #EMOM #Abs

WEDNESDAY

Weightlifting

Strict Press (5-5-5-5)
Use dumbbells. Attempt to go 5# heavier than last week.
Metcon
Regionals 3＋4 variant (AMRAP – Reps)
6 minute AMRAP:
100 Wall Ball shots
50 Pull Ups

Rest to 8 minutes

8 minute AMRAP:
25 Air Squats*
15 Power Cleans 115/73 *Rx＋ = Pistols, alternating

Supplement

Abdominal Supplement 47 (No Measure)
5 Rounds:
20 Straight Legged Sit Ups
30 Russian Twists
30 Second straight arm v-hold

Use a medball light enough to keep moving.
You want abs? You think abs are free?!?!?
Wise Man Supplement (No Measure)
1 Minute Pigeon Per side
1 Minute Couch Per side
1 Minute 8 point shoulder stretch per sidehttp://www.msn.com/en-us/health/yoga/exercise/YG-IN-0142/eight-point-shoulder-opener
Smart people do this.

#CrossFit #CrossFitStirlingRoad #CrossFit305 #CrossFitA1A #Fitness #Abs #Cleans #WallBalls #WOD #AMRAP #EMOM

TUESDAY
Metcon

EMOM 20 (AMRAP – Reps)
EOMOM for 20 minutes:
25 Double Unders
15/10 Push Ups
5/3 Strict Pull Ups
Max reps chest to thigh sit ups to 2 minutes
Score is sit ups.

Rest 5 minutes

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
Abdominal Supplement 44 (Time)
3 sets:
10 GHD Bench Press
10 GHD Half sit up to press
10 GHD Russian Twist or Kayak Rows

Start with PVC pipe or very light dumbbells. If this is easy, use a 15kg or lighter bar.
One of the hardest abs routines there is. You want abs? Do this.

CrossFit #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Abs #EMOM #WOD #AMRAP #Fitness #Lift