WOD May 03, 2016 at 08:02PM
WEDNESDAY Strict Press (8-8-8-8) *Use dumbbells. Attempt to go 5# heavier than last week. AMRAP 11.2 In 11 minutes, complete as many rounds as possible of: 20 sit ups 10 toes to bar 20 walking lunges 10 burpees 1 rope climb 15' *sit ups are chest to thigh Supplement...
WOD May 02, 2016 at 08:02PM
TUESDAY EMOM 15 (Time) 15 Minute EMOM: Minute 1: 1 Power Clean, 1 Push Press, 1 Push Jerk, 1 Split Jerk Minute 2: Box Jumps 30/24 Minute 3: Over the Bar Burpees to 30 seconds Score is heaviest lift ＋ pull ups ＋ burpees Rest to 25 minutes then start mile. For Time: Run...
WOD May 01, 2016 at 08:01PM
MONDAY Back Squat (8-8-8-8) 45-55-65-65% Sub with 2 kettlebell/dumbbell front rack squat as desired. Perform either a squat set or a HSPU set every 2 minutes, for a total of 16 minutes. Coach will call out clock. Gymnastics Handstand Push-ups (8-8-8-8) Superset with...
Monday
CrossFit 262 - CrossFit UnloadedView Public WhiteboardMetcon (Time)4 rounds: 20 curl to press 20 air squats 20 cal bike 20 MB sit ups 20 ring rows 20 plate from ground to over head 20 cal row 35 min time cap
WOD May 01, 2016 at 02:53PM
Game 7
WOD April 30, 2016 at 08:01PM
SUNDAY Reloaded 10am CrossFit 11am #CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #KettleBells #NoPainNoGain #Lift #Burpees #Dubs #Squats #Cleans #Strength #Muscles #Power #LiftGoodLookGood #Lunges #Swim #Sprint #Gains #KettleBells #PullUps #Rows...
WOD April 29, 2016 at 08:01PM
SATURDAY 9am Reloaded. BeachWOD at A1A 10am CrossFit #CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Lift #Burpees #Dubs #Squats #Cleans #Strength #Muscles #Power #LiftGoodLookGood #Lunges #Swim #Sprint #Gains #NoPainNoGain #KettleBells #PullUps #Rows...
WOD April 28, 2016 at 08:02PM
FRIDAY Power Clean (2-2-2-2) Abbate (Time) For Time: Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile *scale barbell movement as needed Abdominal Supplement 43 50-40-30-20-10 Sit Ups Russian Twists w/ light...
Friday
CrossFit 305, CrossFit A1A, Stirling Road CrossFit - CrossFitView Public WhiteboardPower Clean (2-2-2-2)65-75-85-95% It is VERY important to stick to your percentages. Failure to do so will reap less results.MetconQuadWOD 11 (Time)Row 50/35 Calories 40 Front Rack...
Thursday
CrossFit 305, CrossFit A1A, Stirling Road CrossFit - CrossFitView Public WhiteboardThe 30s (Time)30 Toes to Bar 30 Box Jump Overs 24/20" 30 Kettlebell Swings 53/35 30 Burpees 8/7' 30 Pull Ups 30 Box Jumps 30 yards of rope climbing (six 15' climbs) 30 Walking Lunges...