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

Metcon

Partner WOD 4000 (4 Rounds for time)
3 Rounds
P1: Row 250 Meters
P2: Elbows up Goblet Hold 53/35

Rest to 10 minutes

Then,
3 Rounds
P1: Chin Over Bar Hold
P2: 21 Goblet Squats

Rest to 20 Minutes

Then,
3 Rounds
P1: Plank Hold
P2: 30 Butterfly Sit Ups, touch kettlebell

Rest to 30 minutes, then:
50 synchronized burpees
Supplement
Abdominal Supplement 47 (No Measure)
5 Rounds:
20 Straight Legged Sit Ups
30 Russian Twists
30 Second straight arm v-hold

#CrossFit #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Fitness #Strength #Friends #Workout #Squats

Skill

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

Conditioning

Conditioning Sprint (Time)
30 Calories Bike
40 Calories Row
Run 400 Meters
100 Double Unders

Rx＋ = 3/2/1 rope climbs after bike, row & run

Rx＋＋ = legless

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 #BeachWOD #WOD #Squats #Sprints #Abs #Fitness #NoFilter #Lift #Beach

Weightlifting

Strict Press (6-6-6-6)
Use dumbbells. Attempt to go 5# heavier than last week.
Metcon
Triple AMRPAP 6 (AMRAP – Reps)
9 minute AMRAP
5 strict pull ups
10 push ups
15 squats

Rest 1 minute

9 minute AMRAP

Row 10 calories
20 goblet step ups 24/20 53/35

Rest 1 minute

9 minute AMRAP
20 kettlebell swings
10 burpees to a 12″ target

Score is total reps. Each round = 30 reps

Supplement
Wise Man Supplement (No Measure)
1 Minute Pigeon Per side
1 Minute Couch Per side
1 Minute 8 point shoulder stretch per side

http://ift.tt/1OyzJQh
point-shoulder-opener

Smart people do this.
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?!?!? #CrossFit #CrossFitStirlingRoad #CrossFitA1A #CrossFit305 #Snatch #Squats #KettleBells #PushUps #Abs #Press

Back Squat (6-6-6-6) 50-60-70-75%

Gymnastics
weighted pull-up (8-8-8-8)
Superset with squats. Strict movement. Hold a dumbbell between your feet or thighs.

Metcon
Boogie Woogie (AMRAP – Reps)
5 Rounds
In 2 minutes, complete:
3 Power Snatch 95/63
8 Overhead Squats
Max Over the Bar Burpees to 90 seconds
Rest 90 seconds minutes
Modify to power clean & front squat. Use dumbbells or kettlebells as desired. Score is total burpees.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #Whole30NutritionChallengeStartsToday #MotivationMonday #Squat #Burpee #Abs

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

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

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

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

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 #

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

10am Reloaded

11am CrossFit

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

9am Reloaded (A1A Beach WOD)

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

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

Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70#
22 Box jump, 24”
400m Run
22 Burpees
22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010

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
GHD Sit ups
4×20

Wise supplement 2
8 point shoulder stretch, 1 min per side
Lying piriformus stretch, 1 min each side
2 minutes savasana
*smart people do this

#CrossFitA1A #CrossFit305 #CrossFitStirilingRoad #CrossFit #Fitness #Lift #Strength #Flexibility #Press #Burpees #Lunges #Abs

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 1 mile run
Out and back 400 meters x 4

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #WeBelieveInEachOther #MileRunTest #CooperTestComingSoon #Maybe #StartRunning #RunFastGetFitter #EMOM #Clean #Press #Jerk

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 squats. Strict movement. If you do not have regular push ups, develop those first.

Metcon
“400/40/400”
For Time:
Run 400 Meters
40 Pull Ups
Run 400 Meters
RX＋ = 20 Bar Muscle Ups in place of pull ups

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #CrossFit #OnMondaysWeSquat #MotivationMonday #GetUpAndGetAfterIt #RunFasterGetFitter #400s #Pullups #Jacked #Abs

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 #SunsOutGunsOut #WorkOut

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 #SunsOutGunsOut #WorkOut

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 medball
Wall Throws w/ light medball
#CrossFit #CrossFit305 #CrossFitA1A #PullUps #Cleans #Run #Strength