WOD June 02, 2016 at 08:01PM
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...
WOD June 01, 2016 at 06:28PM
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...
WOD May 31, 2016 at 09:01PM
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...
WOD May 29, 2016 at 08:01PM
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...
WOD May 28, 2016 at 08:01PM
SUNDAY 10 A.M. Reloaded 11 A.M. CrossFit #CrossFit #CrossFitStirlingRoad #CrossFitA1A #CrossFit305 #Fitness #Abs #Jerk #Clean
WOD May 27, 2016 at 08:01PM
SATURDAY 9 A.M. Reloaded (A1A Beach Wod) 10 A.M. CrossFit #CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #WOD #AMRAP #EMOM #Abs #Squat #Snatch
WOD May 26, 2016 at 08:01PM
"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
WOD May 25, 2016 at 08:01PM
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...
WOD May 24, 2016 at 08:11PM
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...
WOD May 23, 2016 at 08:08PM
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....