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 262 – CrossFit
View Public Whiteboard
The Gobble Wobble (Time)
With a partner, 40 minute AMRAP of alternating rounds:
15 Squats
10 Pushups
5 Burpees
Row or Run 200 meters
RX+ 3/2 Bar Muscle Ups in place of burpees
1000 ABS!!! (Time)
1000 ABS!!!
10 alternating rounds of:
50 russian twists, no weight
25 sit ups
25 bicycle crunches, 2 count
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Metcon
Fundamentals Test Out (No Measure)
Air squat x 10
Pushups x 10
Butterfly Situps x 10
Strict Press x 10
Push Press x 10
Push Jerk x 10
Box Jumps x 10
Calorie Row x 10
Kettlebell Deadlift x 10
Kettlebell Swing x 10
Rope Climb x 1
Front Squat x 10
Thruster x 10
Wallball x 10
Dips x 10
Overhead Squat x 10
Snatch x 10
Clean x 10
Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Deadlift (6-6-6-6)
65-70-75-80%
Superset deadlift and strict press.
Strict Press (6-6-6-6 )
65-70-75-80%
Do Abs Climb? (Time)
5 Rounds for time of:
30 Anchored Sit Ups
2 Rope Climbs, 15′
Time
Standard is shoulders to ground, touch dumbbells. These will be fast and less range of motion than a chest to thigh or butterfly sit up. An abmat is not required, but may be used.
Announcements
Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am
Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
The Method Static Lunge Warmup (AMRAP – Rounds)
3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)
20 seconds per side of:
1. Samson stretch
2. Deep lunge, knee 1″ up from ground
3. Deep lunge, knee 1″ up from ground & hands shoulder width, pressing air
4. Deep lunge, pressing bumper plate overhead
5. Deep lunge, pressing bumper plate overhead & knee 1″ up from ground
Note successful progression and weight of plate.
Turkish Get Up (1-1-1-1-1-1+)
Go over TGU as a class, then take 10-15 minutes to build in weight. Can use dumbbells, kettlebells, or barbells.
“Full On” (Time)
21-15-9
Calorie Row
Thrusters 75/53
Bar facing Burpees
RX+ = Air Bike, 95/63
12 minute time limit. Focus on steady pacing and finishing strong. Sets should be unbroken.
