Saturday
CrossFit 262 – CrossFit
Metcon (Time)
4 Rounds of:
12 Pull-ups
9 Deadlifts(135/93)
6 Hang Power Cleans
3 Push Jerks
(Rx+ 155/103)
Saturday
CrossFit 305, Stirling Road CrossFit – RELOADED
Metcon
Metcon (Time)
5 Rounds for time:
400m Run
Rope climb 2/1
Sub Rope Climb with 10 pull-ups
Metcon (Time)
3 Rounds for Time:
30 Russian KBS 70/53
20 Push-ups with feet on a 45# plate
Saturday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Power Clean (2-2-2-2-2-2-2)
Push Jerk (2-2-2-2-2-2-2)
Metcon
Metcon (Time)
5 Rounds for Time:
6 Squat cleans 95/63
6 Burpee Box Jumps 24/20
Beach Wod
CrossFit A1A – RELOADED
Metcon
Beach Wod 1 (AMRAP – Rounds and Reps)
20 Min AMRAP
10 Alternating Capoeira Reverse Lunges (1 count)
100 m sprint + 100 jog
20 Single, Single, Double Crunch
Monster Walk with Hands behind the Head to reach the Ocean
200 m Swim or Run
20 Reverse Mountain Climber (1 count)
Side plank walk to the starting position
FRIDAY THE 13TH!!!!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
16.1 Variation (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 20 minutes of:
8 overhead walking plate lunges
8 plate facing burpees
8 overhead walking plate lunges
8 pull-ups
RX+ use 16.1 standards
http://games.crossfit.com/workouts/the-open
Thurzday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Handstand EMOM
Every minute for 10 minutes, do 30 seconds of hand standing. Use the wall, a box or a plank hold to modify. On the final set, hold for as long as possible.
El Jefe (AMRAP – Rounds and Reps)
17 min AMRAP
50 wall balls 20/14lb 10/9ft
50 calorie row
50 double unders
50 box jumps 24/20
Wednesday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Low back and shoulder warm up 1 (No Measure)
400m run
3 rounds:
10 TLLT with light plate 2.5/5lbs max
10 Air good morning
10 Hip Bridge March
https://www.youtube.com/watch?v=wTpnaSOfFFY
———————————————
1 minute couch stretch/side
———————————————
3 Minute AMRAP
20 Butt Kickers
15 Jumping Jacks
10 plank knees to elbows
Push Press (5 x 12)
Empty Bar-40-45-50-55%
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 10 Dips. Press at 0:00, DIps at 1:30, Press at 3:00, Dips at 4:30, etc.
That Looks Pretty Easy (Time)
3 Rounds for time of:
20 Goblet Step Ups 53/35#
15 4′ Long Jump Burpees
Abdominal Supplement 60 (No Measure)
3-5 rounds of:
20 Second V Hold
10 V Ups
20 Sit ups
20 Side touch crunches, alternating
Supplement
Tuesday the Whatever of Power Clean
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
PC EMOM (10 x 3)
Every minute on the minute for 10 minutes perform 3 power cleans. Start very light and build up. Share bars and loading duty as needed. End with a weight heavier than you plan to use for conditioning. Get weights out to your area before starting.
Vulgar Display of Power (Time)
12-9-6-9-12
Power clean (135/93)
Perform 25 butterfly sit ups and 1 rope climb after each round.
Rx+ = 165/113
Monday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Front Squat (5 x 12)
Empty Bar-40-45-50-55%
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Handstand Push Ups. Squat at 0:00, HSPU at 1:30, Squat at 3:00, HSPU at 4:30, etc.
Scale to 1 abmat, pike on box or a tough set of dumbbell press
Kettlehell (Time)
Three Rounds of:
18 Kettlebell Swings 53/35
18 Push ups
Three Rounds of:
12 Kettlebell Snatches
12 Burpees
Three Rounds of:
6 Kettlebell Snatches
6 Handstand Push Ups
No rest between couplets, score is total time.
Supplement
4×500 meter row (4 Rounds for time)
4 x 500 Meter row 3-5 seconds faster than 2k pace. Rest 3 minutes. Note heart rate at start and finsih of each row.
https://fit262.com/2016-supplemental-conditioning-program/
Monday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
Goblet Squat (5 x 12)
Heavier than last week
Every 90 seconds for 15 minutes, alternate a Squat set with a set of 12 reps Strict Dumbbell Press. Squat at 0:00, HSPU at 1:30, Squat at 3:00, HSPU at 4:30, etc.
Dumbhell (Time)
Three Rounds of:
18 Dumbbell Swings 50/35
18 Push ups
Three Rounds of:
12 Dumbbell Snatches
12 Burpees
Three Rounds of:
6 Dumbbell Snatches
6 Dumbbell Thrusters, 1 arm
No rest between couplets, score is total time.
Supplement
4×500 meter row (4 Rounds for time)
4 x 500 Meter row 3-5 seconds faster than 2k pace. Rest 3 minutes. Note heart rate at start and finsih of each row.
https://fit262.com/2016-supplemental-conditioning-program/
Sunday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Power Snatch (3-3-3-3-3-3-3)
Front Squat (3-3-3-3-3)
Metcon
Metcon (No Measure)
10 rounds not for time:
sprint 100m
10 Push-ups
walk back to start
Sunday Sweat Fest
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Saturday
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
Strength
Turkish Get Up (1-1-1-1-1-1-1-1)
Metcon
Metcon (Time)
For time:
Buy in: 800m run
4 rounds
12 Thrusters 45/30lb dumbells
12 Pull-ups
CrossFitters Rx is 95/63 barbell
Saturday
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Power Clean (3-3-3-3-3-3-3)
Push Jerk (3-3-3-3-3-3-3)
Metcon
“Full On” (Time)
21-15-9
Calorie Row
Thrusters 75/53
Bar facing Burpees
RX+ = Air Bike, 95/63
12 minute time limit. Focus on steady pacing and finishing strong. Sets should be unbroken.
Saturday
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit 262 – CrossFit
Metcon (Time)
2 Rounds of:
27cal Row
21 OH Squats (95/63)(135/93)
15 Pull-ups (Rx+ C2Bs)
9 Thrusters
3 Muscle-ups (Rx+)
Partner Friday 2017!
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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.
Partner Friday
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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.
Thursday
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Low back and shoulder warm up 1 (No Measure)
400m run
3 rounds:
10 TLLT with light plate 2.5/5lbs max
10 Air good morning
10 Hip Bridge March
https://www.youtube.com/watch?v=wTpnaSOfFFY
———————————————
1 minute couch stretch/side
———————————————
3 Minute AMRAP
20 Butt Kickers
15 Jumping Jacks
10 plank knees to elbows
Grip Mile (Time)
8 Rounds for time of:
Run or Row 200 meters
10 Kettlebell Swings 53/35
1 Rope Climb
RX+ 70/53
Absession (AMRAP – Rounds and Reps)
5 min amrap
20 bicycle crunches
10 straight leg situps
5 v-ups
Supplement
Power Clean (5-5-5)
Work up to a heavy set of 5, touch & go only with coach permission
Wednesday
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Low back and Glute Warm up 1 (No Measure)
50 jumping jacks, 20 toy soldiers, 50 jumping jacks
3 sets of ten reps:
Fire Hydrant
Bird Dog
Hip Bridge
————————————————-
1 minute Pigeon/side
————————————————-
500m Row
Push Press (5 x 12)
Empty Bar-35-40-45-50%
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 20, 2 count Russian Twists. Press at 0:00, RT at 1:30, Press at 3:00, RT at 4:30, etc.
Bar can come from the rack or the floor for Push Press. Make Push Press harder by pausing at the bottom before each rep. Make RT harder by keeping arms straight.
Leggo EMOM (Calories)
EMOM 16
Minute 1: 15 Wall Balls
Minute 2: 20 Box Jumps/Step Ups 24/20″
Minute 3: Max Cal Row, Bike or Ski
Minute 4: Rest
Score is total calories.
RX+ = 11′ Wall Ball, Bike
Tuesday the 3rd
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Rotator Cuff and Scap Warm up 1 (No Measure)
Row or Run 500m
3 sets of 10 reps:
TLLT with 2.5 or 5lb plate max
Shoulder circles 2.5 or 5lb plate max
Scapular retraction with band
————————————————–
Band assisted pec stretch 1 min/side
—————————————————
3 Rounds to increase heart rate
30 Second pull-up hold at 90*
5-10 Push-ups
10 Air Squats
A: Pull EMOM 171 (AMRAP – Reps)
Every minute, on the minute for 10 minutes complete 1-5 reps of a hard pull up or bar muscle up. Pick a rep count and scaling option you can complete each round without failing. Note total rep count and scaling.
B: Death by Double Burpee (Time)
Perform 2 burpees the first minute, 4 burpees the second minute and so on until you’re unable to complete the allotted work in time. Score as rounds plus reps. Example: Athlete gets 14 burpees, but only gets to 13 in the next minute. Score is 7+13.
C: Get Abs or Die Trying (AMRAP – Reps)
12 minute Tabata
Sit Ups, 8 rounds
Hollow Hold, 8 rounds
Sit Up, 8 rounds
Score is all sit ups. Standard is butterfly, shoulder blades touch in back, hands touch in front of feet.
RX = completion of all rounds of Hollow Hold
D: 4×500 meter row (4 Rounds for time)
4 x 500 Meter row 3-5 seconds faster than 2k pace. Rest 3 minutes. Note heart rate at start and finsih of each row.
https://fit262.com/2016-supplemental-conditioning-program/
Monday
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
Goblet Squat (5 x 15)
Every 90 seconds for 15 minutes, alternate a Goblet Squat set with 30-60 second plank. Make the plank hard but doable. Add weight as desired to each squat set.
Bullish RL (Time)
10 minute AMRAP
100 Double Unders
50 Goblet Lunges 53/35
25 Strict Pull Ups
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
Monday
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Front Squat (5 x 12)
Empty Bar-35-40-45-50%
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Handstand Push Ups. Squat at 0:00, HSPU at 1:30, Squat at 3:00, HSPU at 4:30, etc.
Scale to 1 abmat, pike on box or a tough set of dumbbell press
Bullish (AMRAP – Rounds and Reps)
10 minute AMRAP
100 Double Unders
50 Overhead Squats 95/63
25 Pull Ups*
RX+= 115/73, 15/10 Ring Muscle ups
RELOADED = Goblet Squats 70/53
*Athletes must be able to do at least 5 strict, hollow pull ups before kipping.
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
WODZILLA 2
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Metcon (Time)
10 Rounds For Time
10 Situps
10 Pushups
10 Squats
5 Burpees
Saturday Barbell Surprise
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
——————————–
CrossFit 262 – CrossFit
Metcon (Time)
21-15-9
Deadlifts (95/63)
Hang Power Cleans
Thrusters