CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Double-Unders (10 min EMOM )
Every minute for 10 minutes pick a reasonable double under number and stick to it. This can be anywhere from 1-50 depending on your ability. Score the last set as an amrap
Brenton (Time)
5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps
If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
Double-Unders (10 min EMOM )
Every minute for 10 minutes pick a reasonable double under number and stick to it. This can be anywhere from 1-50 depending on your ability. Score the last set as an amrap
Brenton (Time)
5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps
If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Dumbbell Thruster (5 x 10)
5 sets of 10 reps on a 2 minute clock. Focus on placement and efficient movement of the dumbbell. When you finish the thrusters, perform 25 butterfly sit ups as fast as possible, then rest the balance of the 2 minutes.
5 by 5 on 5 (5 Rounds for reps)
5 x 500 meter row, ski or .5 mile bike on 5 minutes.
Aim for consistency.
Open participants: 80-85% effort, row if possible. Stroke rate 24-26
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
Dumbbell Thruster (5 x 10)
5 sets of 10 reps on a 2 minute clock. Focus on placement and efficient movement of the dumbbell. When you finish the thrusters, perform 25 butterfly sit ups as fast as possible, then rest the balance of the 2 minutes.
5 by 5 on 5 (5 Rounds for reps)
5 x 500 meter row, ski or .5 mile bike on 5 minutes.
Aim for consistency.
Open participants: 80-85% effort, row if possible. Stroke rate 24-26
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Front Squat (10-6-4-2-2-1)
65-75-85-95%
Alt E:90 for 18 minutes. Superset with 5-10 strict handstand push ups
Bubbles (AMRAP – Rounds and Reps)
10 Minute AMRAP:
5 Rope Climbs, 15′
10 Overhead Squats 135/83
15 Strict Handstand Push Ups
20 Chest to Bar Pull Ups
25 Burpees 8/7′
30 Toes to Bar
RX+=185/123
RELOADED
10 overhead DB squats
15 strict DB press
Open participants: treat this as a skill session. Focus on moving with great technique and breathing through each movement.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Hang Snatch (1-1-1-1-1-1-1)
The lack of the word “power” implies that you will pass through a full squat position, flexibility and technique are paramount, use a hang power snatch if you are unable to comfortably receive and sit at the bottom position (OHS).
Overhead Squat (1-1-1-1-1-1-1)
Metcon
Metcon (Time)
For time:
30 Pushups
40 Wallballs 20/14
50 Pull-ups
rx+ start with 20 bar muscle ups
