WOD | Fit 262

WOD June 24, 2016 at 08:39PM

SATURDAY

9AM Reloaded (Beach Wod @ A1A)

10AM CrossFit

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #Beach #Lift #Strength #Speed

WOD June 22, 2016 at 08:40PM

THURSDAY

Conditioning
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
100 Butterfly Sit Ups (Time)
Start with shoulders on floor. Sit up to 90 degrees or more, touch ground IN FRONT of feet.
Supplement
Up In Smoke (abs) (No Measure)
2 rounds
1 minute leg lift hold
30 second rest
1 minute flutter kicks
30 seconds rest
1 minute bicycle crunch
30 second rest

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #MuscleUp #Abs #Row #Jump #METCON #WOD #AMRAP #EMOM

WOD June 21, 2016 at 09:06PM

WEDNESDAY
Max Out Day!
Conditioning
Metcon (AMRAP – Reps)
3 minute double under test
Strict Pull Up Test (Time)
2-4-6-8-10-8-6-4-2
Unbroken Strict Pull Ups

If you break a set, re-start that set.
7 Minute Burner (Time)
7 Minute AMRAP:
Row 200 Meters
5 Over the Rower Burpees

RX＋ = Finish each round with 3 bar muscle ups
Supplement
Metcon (No Measure)
30 GHD Sit Ups.
If possible, go straight through without stopping.
RX＋ = 50 for time

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #MAX #Abs #WOD #METCON #Burpees #PullUps

WOD June 20, 2016 at 08:55PM

TUESDAY
Max Out Day!
Strict Press (5, 3, 2, 2, 1, 1 @ 60%, 70%, 80%, 90%, 95%, 103%)
Barbell Press. This is the culmination of our strength program.

Ask coaches for a spotter if you are uncomfortable at high weights. A full squat requires the hip crease to go below the top of the knee, so make sure we go to full depth and don’t leave any doubt in our PR attempts!
Conditioning
Push Up Ladder Test (Time)
5-10-15-20-25-20-15-10-5
Unbroken Push Ups
5 minute grind (AMRAP – Rounds and Reps)
5 minute AMRAP
7 Nurpees
1 rope climb 15′
Supplement
Metcon (AMRAP – Reps)
3 minute double under test
Metcon (No Measure)
30 GHD Sit Ups.
If possible, go straight through without stopping.
RX＋ = 50 for time

#CrossFit #CrossFitStirlingRoad #CrossFitA1A #CrossFit305 #Fitness #MaxOut #Press #METCON #AMRAP #WOD