WOD March 12, 2017 at 11:51PM
MONDAY
Monday
AnnouncementsStrong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50CrossFit 262, CrossFit 305, CrossFit A1A, CrossFit 848 -...
Sunday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit - CrossFitView Public WhiteboardWeightliftingSnatch (3-3-3-3-3-3-3)Pass through a full squat. If you are limited by mobility, learn the split snatch.Overhead Squat (5-5-5-5-5-5-5)MetconMetcon (Time)3 Rounds for Time:...
Sunday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit - RELOADEDView Public WhiteboardMetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
Saturday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit - CrossFitView Public WhiteboardWeightliftingSquat Clean (3-3-3-3-3-3-3)Split Jerk (3-3-3-3-3-3-3)MetconMetcon (5 Rounds for time)5 Rounds For Total Time: Row 100M 10 Burpees Rest to 2 min mark
Beach Wod
CrossFit A1A - RELOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 Minute AMRAP: 25 Sandbag thrusters lunge to lifeguard tower 25 Push-ups backpedal to ocean 25 uphill sit-ups swim to start 100 flutter kicks backpedal to sandbagSandbags are on the...
Saturday
CrossFit 305, Stirling Road CrossFit - RELOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 Minute AMRAP: 25 Sandbag/ plate thrusters 45/25 50 yard walking lunge 25 push-ups 50 yard back pedal 25 situps 400m run 100 flutter kicks 50 yard back pedal
WOD March 09, 2017 at 09:09PM
#crossfitgames 17.3
17.3
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 - CrossFitView Public WhiteboardCrossFit Games Open 17.3 (AMRAP - Reps)Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar...
17.3
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 - RELOADEDView Public WhiteboardSeventeen Point Three RELOADED (AMRAP - Rounds and Reps)Prior to 8:00, complete: 3 rounds of: 6 pull-ups 6 burpees Then, 3 rounds of: 7 pull-ups 5 burpees *Prior to 12:00,...