Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Good Luck Ron Ron! We’ll miss you. The doors of WBG are always open to you.
Ron Ron (Time)
40 Back Squats 75/53
20 Bar Facing Burpees
30 Front Squats
15 Lateral Burpees
20 Overhead Squats
10 Burpees
All barbell work is from the ground. Scale to Goblet Squats 53/35.
5 Minute Muscle Buster (AMRAP – Reps)
5 Minutes Max Ring Muscle Ups. Scale to 5 Minutes low ring assisted Muscle Ups or AMRAP alternating 5 false grip ring rows & 5 hard push ups.
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Deadlift (3-3-3-3)
60-70-80-90%
Strict Press (3-3-3-3)
60-70-80-90%
Superset with deadlifts
Napalm (Time)
2 Rounds of:
Bike 30/21 Calories
21 pull ups*
Rest the balance of 6 minutes
*RX+ = Chest to Bar pull ups
Absession (AMRAP – Rounds and Reps)
5 min amrap
20 bicycle crunches
10 straight leg situps
5 v-ups
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Rope Climb (1)
Spend 10 minutes getting better at rope climbs
This one goes to 11 (Time)
21, 18, 15, 12, 9, 6 & 3 reps of:
Air Squat
Push Up
Butterfly Sit Up
Double Under
1 rope climb at the completion of each round
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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The Wheel (4 Rounds for reps)
5 minutes max box-facing burpees (up and over the box every time, no extension needed) 24/20″
5 minutes rest
4 minutes max shuttle runs (10 yards down, 10 yards back = 1)
4 minutes rest
3 min max power cleans 135/83
3 minutes rest
2 minutes max wall balls 20/14#, 10/9′
For burpees, jump on or over the box. Steps ups are allowed, but both feet must touch the box. For shuttle run, one hand must touch the ground on the outside of a set mark.
RX+=185/123, 11/10′ wall ball
2 Min Burpee Test
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Back Squat (3-3-3-3)
60-70-80-90%
Handstand Push-ups (8-8-8-8+)
Strict HSPU, scale to 1 abmat at most, then to box, then to kettlebell strict press. in between Back Squats.
Griptik (AMRAP – Reps)
5 Minutes Max Toes to Bar
5 Minutes Max Calorie Row
If there are more people than rowers, either stagger start by 5 minutes or switch order of exercises.
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.
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
262 Running and Ropes Test (Time)
4 Rounds:
Run 800m
4 Rope Climbs
Rest 2 Minutes
*scale climbs with 2 shoulder to floors
Absession (AMRAP – Rounds and Reps)
5 min amrap
20 bicycle crunches
10 straight leg situps
5 v-ups
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Clean and Jerk (1-1-1-1-1-1-1)
Metcon
Metcon (Time)
3 Rounds for Time:
15 Calorie Row
20 Wall-Balls 20/14
25 Pull-Ups
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit 262 – CrossFit
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Clean (1-1-1-1-1-1-1)
Work on clean technique. Work up to a heavy clean.
Metcon (Time)
5 rounds:
10 Thrusters (95/63)
10 Ring Dips
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A – RELOADED
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Metcon (AMRAP – Rounds and Reps)
AMRAP 25
15 Burpees
100M Walking Lunge
100M Bear Crawl
15 Hand Release Pushups
Sprint to Water
200 M Swim
15 Uphill Situps
Sprint Back to Start
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Snatch (1-1-1-1-1-1-1)
Front Squat (1-1-1)
Metcon
Metcon (Time)
For Time:
60 Thrusters 45/33
40 Burpees
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Rope Climb Skill Work
Practice Rope Climbing.
Legless, 1 hand, Inverted etc..
Bring tall socks!
Metcon (Time)
5 Rounds for Time:
30 Wallballs 20/14
200M run
30 Butterfly Situps
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Metcon
FFF 2 (Time)
For time, alternating after each row+exercise:
500m row
10 burpees
500m row
20 box jumps
500m row
30 push-ups
500m row
20 pull-ups
500m row
10 burpees
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Metcon
FFF 2 (Time)
For time, alternating after each row+exercise:
500m row
10 burpees
500m row
20 box jumps
500m row
30 push-ups
500m row
20 pull-ups
500m row
10 burpees
1 partner wroking at a time!
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Deadlift (5-5-5-5)
55-65-75-85%
Strict Press (5-5-5-5)
55-65-75-85%. Superset with deadlifts. Pause & breathe at the top on the last sets/reps, squeeze abs and glutes to drive force into the bar.
7 Minute Burner (Time)
7 Minute AMRAP:
Row 200 Meters
5 Over the Rower Burpees
RX+ = Finish each round with 3 bar muscle ups
For larger classes, stagger start by 3 minutes. Go to any open rower. Row up from current meters (Ex: Rower is at 639, row to 839). Practice transitions and rower starts before beginning.
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Fight Gone Bananas (AMRAP – Reps)
Three rounds of:
Power Balls (Reps) 20/14
V-Ups (Reps)
Russian Twists 20/14 (2 count/ Reps)
Lateral Jumps, over ball (Reps)
Air Assault or Ski Erg Calories
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the bike where each calorie is one point.
Push ups is chest to deck to full lock out, no worming. Sit ups are anchored, shoulder blades touch the ground, touch any part of the dumbbell.
Stagger start to allow the same order.
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Around the World Lunge Warmup (No Measure)
3 rounds of:
20 high knees
20 butt kickers
20 jumping jacks
20 front/back shuffle
Rest 30 seconds
Complete 3 cycles, then reverse directions:
Step forward Lunge R
Step forward Lunge L
Step back Lunge R
Step back Lunge L
Side Lunge R
Side Lunge L
Farewell thine legs (Time)
Row 50 Calories, then:
5 Rounds of:
50 Single Unders
10 Step forward lunges (5 per leg)
10 Box Step Ups 20″ (5 per leg)
10 Step back lunges (5 per leg)
10 Lateral Box Step Ups 20″ (5 per side)
50 single unders
Rest 30 seconds
Rx = Holding a 40/25# dumbbell for all lunges and step ups
Rx+ = Double unders, finish with 50 bike calories
Abdominal Supplement 23 (No Measure)
3 Rounds for quality:
30 Alternating Leg V-Ups
30 Alternating Plank Leg Raises
30 Bicycle Sit Ups
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Goodbye Legs, It Was Nice Knowing You (Time)
5 rounds for time of:
10 Goblet Step Ups 53/35
20 yard shuttle sprint
10 Lunge Steps 53/35
20 yard shuttle sprint
10 Goblet Squats 53/35
20 yard shuttle sprint
Rest 1 minute
Set boxes at one end of the gym. Leaving enough room to lunge and squat between the box and sprint start, mark off 10 yards. After each 10 reps run out 10 yards, touch the ground past the mark and then return to your box/bell set up. Score is time at completion of last run.
RX+ = 70/53
Abdominal Supplement 62 (No Measure)
21, 15 & 9 reps of:
Superman w/ medball in hands
https://www.youtube.com/watch?v=NO0uFeeWxJ0
Weighted V-Up
https://www.youtube.com/watch?v=6yYagCoInrA
Suicide Planks
https://www.youtube.com/watch?v=c1x7Q-DXRM4
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Weighted Pull-ups (3-3-3-3)
Add weight to your strict pull up as able. If you don’t have a strict pull up, do 3 VERY HARD negatives. Use rings if you are unable to do a negative.
Abtelen (Time)
5 Rounds of:
Run 200 meters
21 sit ups
8 toes to bar
Tabata Row (Distance)
8 intervals of 20 seconds on, 10 seconds off on the Concept 2 Rower. Set the rower to Intervals:Time. Score is total meters.
Coaches note:
Go over proper technique, including starting and difference stroke rates.
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
https://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf
https://www.youtube.com/watch?v=67oV26VJUzo
Spend time on the Power Clean & Split Jerk today as well. Do all of this with PVC, before any weight is applied. You are not in a hurry. Practice and master with no weight before adding light weight. Only go heavy if form is perfect. LISTEN TO YOUR COACH!
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.
Cardio alternate:
Minute 1: Bike Calories
Minute 3: Row Calories
Abdominal Supplement 61 (No Measure)
200 Russian Twists AHAP
200 Flutter Kicks
100 side plank hip bridges per side
Partition reps as needed.
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Back Squat (5-5-5-5)
55-65-75-85%
TRAMRAP 3 (AMRAP – Reps)
AMRAP 6 of:
6 Step Down Box Jumps 24/20
6 Kettlebell Swings 53/35
Rest 4 minutes
AMRAP 6 of:
6 Burpee Box Jump Overs
6 Kettlebell Snatches, Per Arm
Rest 4 Minutes
AMRAP 6 of:
Bar Touch Burpees
Scale KB snatch to dumbbell snatch. Pick a weight you can keep moving with. Goal on burpees is to not rest. Set a sustainable pace. Coach will call out time every 15 seconds.
Abdominal Supplement 60 (No Measure)
3-5 rounds of:
20 Second V Hold
10 V Ups
20 Sit ups
20 Side touch crunches, alternating
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Metcon
Metcon (Time)
5 Rounds for time:
40 Kettlebell Swings 35/26
30 Air Squats
20 Deadlifts 35/26 Kettlebell
10 Burpees
Metcon (No Measure)
5 rounds:
90 Second Push up plank
30 second rest
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Clean and Jerk (2-2-2-2-2-2-2)
Metcon
Metcon (Time)
10 Rounds for Time:
10 Deadlifts 135/93
10 Push-ups
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
For Reloaded use 35#/20# dumbells for push press, and a 70/53# kb for SDHP.
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
#WBG Cyber Sale.
WE ONLY DO THIS ONCE A YEAR!!!
http://tinyurl.com/WBGcyber17
1 year of training for the price of 11 months, plus two Private Coaching sessions.
All classes included, no limitations!
Limited to 5 per gym!!!
Sale ends Monday at 11:59pm
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Metcon (Time)
6 Rounds for Time:
500m row
30 Anchored Situps
15 Wallballs 20/14
