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
View Public Whiteboard
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.
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
View Public Whiteboard
Weighted Pull Up EMOM 10 (Weight)
Every minute on the minute for 10 minutes, perform one weighted pull up. If you don’t have a pull up yet, do 1 negative as slow as possible. Use dbs, kbs or plates w/ belts.
Dubs n’ Dumbs (Time)
100 Double Unders
100 DB Power Snatches 50/35
100 Double Unders
RX+ = 200 dubs, Squat Snatch
Snatch is alternating. Answer this question before choosing RX: Did you do RX weight for 17.1? Scale to Hang Power Snatch if mobility does not allow full ROM.
16 minute time cap
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
View Public Whiteboard
Front Squat (10-6-4-2-1-1)
Building up to a heavy single at 102%
Alt E:90 for 18 minutes. Superset with 5-10 strict handstand push ups
Death by Clean & Jerk (AMRAP – Rounds and Reps)
In the first minute, do 1 clean & jerk 135/83, in the second minute do 2, the third minute do 3, continuing until you are unable to complete the reps within the minute. Score is rounds completed + reps.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
View Public Whiteboard
Weightlifting
Snatch (3-3-3-3-3-3-3)
Pass through a full squat. If you are limited by mobility, learn the split snatch.
Overhead Squat (5-5-5-5-5-5-5)
Metcon
Metcon (Time)
3 Rounds for Time:
7 Muscle Ups*
35 Wallballs 20/14*
*Any break of either exercise results in a mandatory 30 second rest period. The goal is to do smooth, well paced UNBROKEN rounds.
