Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Clean and Jerk (1-1-1-1-1-1-1)
Metcon
Metcon (Time)
3 Rounds for Time:
15 Calorie Row
20 Wall-Balls 20/14
25 Pull-Ups
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
262 Running and Ropes Test (Time)
4 Rounds:
Run 800m
4 Rope Climbs
Rest 2 Minutes
*scale climbs with 2 shoulder to floors
Absession (AMRAP – Rounds and Reps)
5 min amrap
20 bicycle crunches
10 straight leg situps
5 v-ups
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
View Public Whiteboard
Weightlifting
Snatch (1-1-1-1-1-1-1)
Front Squat (1-1-1)
Metcon
Metcon (Time)
For Time:
60 Thrusters 45/33
40 Burpees
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit 305, Stirling Road CrossFit – RELOADED
View Public Whiteboard
Metcon
Rope Climb Skill Work
Practice Rope Climbing.
Legless, 1 hand, Inverted etc..
Bring tall socks!
Metcon (Time)
5 Rounds for Time:
30 Wallballs 20/14
200M run
30 Butterfly Situps
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A – RELOADED
View Public Whiteboard
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
15 Burpees
100M Walking Lunge
100M Bear Crawl
15 Hand Release Pushups
Sprint to Water
200 M Swim
15 Uphill Situps
Sprint Back to Start
