WEDNESDAY

DELOAD

E2MO2M (No Measure)
5 Rounds, every 2 minutes for 10 minutes:
2 Rope Climbs
5 Strict Pull Ups*
Rx＋ = 1 legless, 1 legs, weighted pull ups

Ghost 2.0 (AMRAP – Reps)
5 Rounds of:
1 minute Air Assault or Ski Erg
1 minute Double Unders
1 minute Row for Calories
1 minute rest

Complete work in any order. Go hard.
Remember, cardiovascular conditioning is your friend.
http://ift.tt/1VYdc6C

#CrossFit #CrossFitStirlingRoad #CrossFit305 #CrossFitA1A #Fitness #Rowing #Stength #Speed #Abs #METCON #AMRAP

TUESDAY

Metcon
The Kettlebell Chief (AMRAP – Rounds and Reps)
5 rounds of:
3 minute AMRAP:
6 Kettlebell Swings, moderately heavy
6 Push Ups, unbroken
9 Squats

Rest 1 Minute after each 3 minute block.
Start each Round where you left off.
RX = 53/35

Supplement
Abdominal Supplement 46 (Time)
50-40-30-20-10 rep, for abs (go fast)
Abmat Sit Ups
Double Unders
Russian Twists, no weight
Flutter kicks

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #Family #Abs #Metcon #AMRAP

SATURDAY
9 A.M Reloaded (A1A Beach Wokout)

10 A.M CrossFit
#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #WOD #AMRAP #Beach #Lift #Strength #Form

FREE FRIEND FRIDAY!!! Metcon
East Bound & Down (Time)
Two Rounds for total time:
Row 200 meters each
20 Burpees each
Row 200 meters, each
20 Pull Ups each
Row 200 meters each
20 Overhead Lunge Steps 20/14
Row 200 meters each
20 Wall Balls
Row 200 meters each
20 toes to bar each

This workout is follow the leader style. The first partner completes the first row, followed immediately by the second partner. Upon the completion of the second partner’s row, the first partner moves on to burpees. Each set/row must be completed before moving on to the next task. This will result in 400 meters and 40 reps for each set/row. Scale as needed to finish in under 40 minutes. Scale beginner teams to 1 total round.

#CrossFit #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Fitness #Friends #FreeFriendFriday #Stregth #Speed #Abs #Rowing #Burpees #WallBalls

THURSDAY

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

Conditioning:
E4M420M (AMRAP – Reps)
Every 4 Minutes for 20 Minutes:
10 Pull Ups*
Run 200 Meters
40 Double Unders
Max Calorie Row to 3:30

RX+ = 5 Muscle ups
Score is calories rowed
Scaled = No jump rope, single unders or double under practice/lower reps

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #ConstantlyVaried #Pullups #MuscleUp #RunFast #Dubs #CalRow #Fitness #PoweredByCommunity #JoeyD

THURSDAY

Gymnastics

Pull-ups
5 sets of 5 with 1 minute rest between sets.

Conditioning

Metcon (Time)
5 Pull-Ups
10 Burpees
15 Sit-Ups
20 Push-Ups
25 Toes to Bar
30 Wall Ball Shots (20/14)
35 Plank Jacks
40 Alternating V-Ups
45 Medball Squats
50 Walking Lunges

After the 50 Walking Lunges, go in reverse, starting at 45 Medball Squats and ending with 5 Pull-Ups

#CrossFit CrossFit305 #CrossFitStirlingRoad #CrossFitA1A #WorldsBestGyms #Rowing #PullUps #Burpees #Lunges #Squats #WallBalls #Abs

WEDNESDAY

Weightlifting

Strict Press (3-3-3-3)
Use dumbbells. Attempt to go 5# heavier than last week.

Metcon

Spicy Meatball (Time)
21 Thrusters 75/53
3 Rope Climbs 15′
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb

6 minute time limit
Rest to 10 minutes
Rx＋ = 95/63, Legless
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

Tabata butterfly situps (AMRAP – Reps)
Tabata butterfly sit-ups
You want abs? You think abs are free?!?!? #CrossFit #Crossfit305 #CrossFitA1A #CrossFitStirlingRoad #Abs #Metcon #AMRAP #Press #Strength #Strech

TUESDAY

Warm-up

Floor Core (No Measure)
3-5 Rounds
20 second V hold
10 seated leg raises, slow
20 twists, no load/touch floor
40 flutter kicks
*Attempt to move on to the next round with no rest, all movements slow and under control.

Conditioning

DM Intervals 16 (AMRAP – Reps)

4 Rounds of 60 seconds on, 30 seconds rest of:
Burpee Pull Ups*
Anchored Sit Ups*
Kettlebell Swings 53/35*
Row for Calories

RX＋ = Burpee Muscle Ups, GHD Sit Ups, 70/53 or heavier
Intermediate = Burpees 8/7′, Sit Ups, 44/26
Scaled = Burpees, Sit Ups 35/18 or lighter

Supplement

20 rounds Air Assault (AMRAP – Reps)

20 Rounds for Calories:
30 Seconds Air Assault
30 seconds active rest on bike

#CrossFit #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Fitness #Strenght #WOD #AMRAP #EMOM #PushUps #Burpees #Abs #MuscleUps

10 A.M Reloaded

11 A.M. CrossFit

#CrossFit #CrossFitStirlingRoad #CrossFitA1A #CrossFit305 #Fitness #Jump #WOD #AMRAP #EMOM #Strenght #SundayFunday

SATURDAY

9 A.M. Reloaded (A1A Beach WOD)

10 A.M. CrossFit
#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #WOD #Press #Lift #Squats #PullUps #Burpees

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

This is what the start of week 2 of our #whole30 challenge looks like. Over 70 people strong getting killer results while eating amazing food. Next one starts July 11th. Eat good food, get lean.

Does nutrition make you #Happy? We’re 7 days through taking 70 people through our @whole30 challenge… Next challenge starts July 11th! Improver performance, lose fat, gain lean muscle, decrease inflammation, increase libido and demolish your goals!
Ask your coach to sign you up.
Do it before the end of May and get it for our old price, 25% off of the new price!
#crossfita1a #crossfit305 #crossfit #crossfit262 #stirlingroadcrossfit #whole30approved

SUNDAY

10am Reloaded

11am CrossFit

SATURDAY

9AM Reloaded (A1A Beach WOD)

10AM CrossFit

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #Lift #SunsOutGunsOut #Beach #WOD