Sunday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Hang Power Snatch (2-2-2-2-2-2-2)
Back Squat (2-2-2-2-2-2-2)
Metcon
100 burpees (Time)
100 burpees
Super Bowl Sundayyyyyyyyyyyyy
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
If you plan on eating junk for the super bowl, perform 51 of each movement, calling out “Belly-check” loudly after each movement.
Beach Wod
CrossFit A1A – RELOADED
Metcon
Beach Wod 4 (AMRAP – Rounds and Reps)
25 Min AMRAP
10 OH Sand Bag Squat
200 m Run dragging Sand Bag (100+100)
20 Hollow Rock
200 m Run
20 Side Plank with lateral Crunch
Broad Jumps to reach the ocean
200 m Swim or Run
Drag Push-Ups to the starting point
Saturday
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Hang Power Clean (2-2-2-2-2-2-2)
Split Jerk (2-2-2-2-2-2-2)
Metcon
Metcon (Time)
3 rounds for time:
400m run
20 pullups
Saturday
CrossFit 305, Stirling Road CrossFit – RELOADED
Metcon
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Coach’s choice abs
Your coach is evil and will torture you for an undetermined amount of time.
Saturday Barbell WOD
CrossFit 262 – CrossFit
Metcon (Time)
21 OH Squats (95/63)
500m Row
15 OH Squats (115/83)
500m Row
9 OH Squats (135/103)
500m Row
21 Deadlifts (155/113)
500m Row
15 Deadlifts (185/133)
500m Row
9 Deadlifts (225/155)