WOD March 15, 2017 at 10:18PM
#virtuosity
Thursday
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit
Gymnastic Skill Session (No Measure)
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
Coaches Choice! (No Measure)
10 minute AMRAP of bodyweight movements. Show up, find out what your coach has cookin’!
Open participants: DO NOT do this. 10 minute easy bike, then stretch.
Thursday
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED
Gymnastic Skill Session (No Measure)
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
Coaches Choice! (No Measure)
10 minute AMRAP of bodyweight movements. Show up, find out what your coach has cookin’!
Open participants: DO NOT do this. 10 minute easy bike, then stretch.
WOD March 14, 2017 at 10:02PM
#crossfit #rowing #running #skiing #biking #abs
WOD March 14, 2017 at 09:56PM
Wednesday
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit A1A, CrossFit 848 – CrossFit
5 by 500 on 5 (Time)
5 x 500 meter row, run or ski; or .5 mile bike on 5 minutes.
Aim for consistency.
Start at about 85% effort.
1000 ABS!!! (Time)
1000 ABS!!!
10 alternating rounds of:
50 russian twists, no weight
25 sit ups
25 bicycle crunches, 2 count
Partner up and rip through it. Only nutrition will give you abs, but only ab work will make em pop.