CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chest-to-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chest-to-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds
#crossfit #CrossFitA1A #CrossFit305 #CrossFit262 #CrossFit848 @crossfita1a @crossfit305 @crossfit848 @crossfit262
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Turkish Get Up (1-1-1-1-1 Per side)
2k Row (Time)
Max Effort 2k Row
Open Participants: 70% effort. Sub with 10 minute easy bike.
For large classes, have one group row and one group do abs, then switch.
FTP Abs 13 (Time)
6 minutes:
20 Alternating side V-Ups
20 Leg up Toe Touches*
20 Straight Legged Sit Ups
20 second V-Hold
*Lie flat on your back, legs straight up, reach up and touch toes with fingers.
More dubs, more burpees. Stay ready my friends. #wod #metcon #burner #fast #abs #cardio #metcon #CrossFitA1A #CrossFit305 #CrossFit262 #CrossFit848 #crossfit
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Let’s Go! (Time)
5 Rounds for time of:
2 Rope Climbs
30 Double Unders
Row, Run or Ski 200 meters
21 Anchored Sit Ups
9 Burpees
Scale to 6 butt to floor, 60 singles
RX+=Legless, 50 dubs, finish each set with 3/5 muscle ups, ring or bar.
25 minute time cap.
Open participants: 75-80% HR/effort. Do not redline or even close. Enjoy moving fluidly.
