FRIDAY

Warm-up

Coaches Choice Obstacle Warm Up (Time)
Over, under, swing, climb, jump, run.

Metcon

MetCon 25 (Time)
Two Rounds for time of:
50 Push Ups
75 Squats

16 minute time cap

RX＋ start each round with 10 muscle ups, finish each round with 100 double unders. Immediate 200 meter run penalty for incorrect push up form.

Tailpipe (Time)

P1: 250m Row
P2: KB Rack Hold @ 2 x 53# KB
Three Rounds

#CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #CrossFit #Fitness #Strength #Speed #Row #Dubs

#megafunday is next Friday! Bring a friend to any class, all day. Partner WOD, learn party tricks, get abs. #freefriendfriday

THURSDAY

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

Conditioning

Conditioning Test 3 (Time)
Bike 25/20 Calories
Row 50/35 Calories
Run 800 meters
Row 50 /35 Calories
Bike 25/20 Calories

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 #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Fitness #Lift #Strength #Abs #Row #Bike

WEDNESDAY

Weightlifting
Strict Press (8-8-8-8)
Use dumbbells. Attempt to go 5# heavier than last week.

Metcon
TRAMRAP 2 (AMRAP – Rounds and Reps)
9 Minute AMRAP
5 Strict Pull Ups
10 Kettlebell Swings 53/35
15 Air Squats

Rest 1 Minute

9 Minute AMRAP
Row 250/200 Meters
15 Step Down Box Jumps

Rest 1 Minute

9 Minute AMRAP
10 Toes to Bar
20 Butterfly Sit Ups
If there are more people than rowers, split into two groups, Group 1 does triplet while Group 2 does Row/Jump. Switch at 10 minutes, do T2B/Sit ups together at 20 min.

Supplement
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.

#CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #CrossFit #Press #Fitness #Lift #Abs

TUESDAY

Metcon
EMOM 16 (AMRAP – Reps)
Minute 1: Hang Snatch, 2 reps
Minute 2: Max Box Jumps 30/24
Minute 3: Rest

Score is heavist lift ＋ box jumps
Rest to 20 minutes then start mile.
1 mile run (Time)
1 mile run test
Out and back 400 meters x 4

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

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #Lift #Snatch #Abs #BoxJumps

MONDAY

Weightlifting
Back Squat (8-8-8-8)
50-60-70-70%
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 (8-8-8-8)
Superset with squats. Strict movement. Hold a dumbbell between your feet or thighs.

Metcon
Dance Like You’re Selling Nails (Time)
Run 400 Meters
30 Thrusters 63/95*
30 Pull Ups *Every drop of the barbell = 5 burpee penalty. Choose load wisely. 8 minute time limit.
RX＋ = 115/75 Thrusters/Chest to Bar Pull Ups

Supplement
Abdominal Supplement 17 (Time)
5 minutes of:
1 Strict Toes to bar
1 Around the World right
1 Around the World Left

Around the World:

More than last week.

#CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #CrossFit #Abs #Lift #

“I can’t do Whole 30, it’s probably hard to do and expensive…”
Mother’s Day meal for 8, made for under $50

Shrimp cooked in lemon juice & ghee, salt & pepper

Mashed skin on gold potatoes with ghee, bacon grease, salt, pepper & garlic topped with sweet onion sautéed in bacon grease, homemade bacon bits & crushed roasted almonds

Baby kale, avacado & Fuji apple salad dressed with simple evoo/balsamic dressing

Publix by A1A carries ghee & sugar/nitrate free bacon

SUNDAY

10am Reloaded

11am CrossFit

#CrossFit #Reloaded #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Lift #Fitness #KettleBells #Squat #Deadlift #Jerk

SATURDAY

9am Reloaded (A1A Beach WOD)

10am CrossFit
#CrossFit #Reloaded #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Lift #Fitness #Speed #KettleBells #Smile

FREE FRIEND FRIDAY!!! Bring anyone to any class! “Hey Bud, Got Some Time?”
10 rounds of alternating:
Row 200 Meters
21 Squats
9 Burpees

Switch after the completion of each round. 10 rounds total, 5 per person.
RX＋ finish each round with 3 Muscle ups, bar or ring.

Then “Hang in There”
5 rounds each, for time, of:
Run 200 meters
Hang from pull up bar*
Partner 1 runs while Partner 2 hangs from pullup bar.
*Each drop off the pullup bar will result in a 5 burpee penalty. Penalty burpees will be completed at the end of the 5 rounds.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #FreeFriendFridayFitness #FitFriends #Community #FitnessIsFun #Row #Run #Burpee #Abs #Kettlebells