9 A.M. Reloaded (A1A Beach WOD)

10 A.M. CrossFit
#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #WOD #Press #Lift #Squats #PullUps #Burpees

100 Box Jump Overs 24/20, Alternating every 10*
100 Wall Ball Shots, Alternating every 10*
Run 1 Mile, Alternating every 200 meters
100 Pull Ups, Alternating every 10*
100 Kettlebell Swings 53/35, Alternating every 10*
Row 2000 meters, Alternating every 250 meters *Rx＋ = No touch Box Jump Overs, no drop on Wall Balls, 50 Muslce Ups, 70/53

#CrossFit #CrossFitStirlingRoad #CrossFitA1A #CrossFit305 #Fitness #PartnerWod #WOD #AMRAP #METCON #EMOM #KettleBells #WallBalls #Running #PullUps #Rowing

Weightlifting
Power Clean (2-2-2-2-2)
Metcon

EMOM 13 (AMRAP – Reps)
20 Minutes:
Minute 1: 2 Snatch
Minute 2: 40 Double Unders
Minute 3: 2 Power Clean ＋ 1 Split Jerk
Minute 4: Max over the bar Burpees to 30 seconds

Use 1 bar. You may increase or decrease load as you wish. In order for your burpees to count toward your score, you must make all lifts ＋ complete all double unders in that round before each minute is up. Score is heaviest snatch ＋ heaviest clean & jerk complex ＋ burpees. Clips must be on the bar in order for any lift to count. FORM BEFORE LOAD, ALWAYS.

Supplement
Abdominal Supplement 47 (No Measure)
5 Rounds:
20 Straight Legged Sit Ups
30 Russian Twists
30 Second straight arm v-hold

Use a medball light enough to keep moving.

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #Abs #PullUps #WOD #METCON #AMRAP #EMOM #Dubs #Cleans #Jerks #Snatchs #Burpees

Weightlifting
Back Squat (4-4-4-4)
55-65-75-85%

Sub with 2 kettlebell/dumbbell front rack squat as desired. Perform either a squat set or a Pull up set every 2 minutes, for a total of 16 minutes. Coach will call out clock.

Gymnastics
weighted pull-up (10-10-10-10)
Superset with squats. Strict movement. Hold a dumbbell between your feet or thighs.
Metcon

Bubbles (AMRAP – Rounds and Reps)
10 Minute AMRAP:
5 Rope Climbs, 15′
10 Overhead Squats 135/83
15 Strict Handstand Push Ups
20 Chest to Bar Pull Ups
25 Burpees 8/7′
30 Toes to Bar

RX＋=185/123

Do this exactly the same as last week, attempt to better your score. Modify OHS to front squat, strict HSPU to dumbbell strict press. No kipping HSPU please.

Supplement
4 x 400 meter run (4 Rounds for time)
@ Goal Mile Pace, on a 4 minute clock. If your goal is under 7 minutes, on a 3 minute clock.

Hang Snatch (2-2-2-2)
If possible, do this before your workout. Technique before load. Power or full as mobility & ability allow.

#CrossFit #CrossFitA1A #CrossFitStirlingRoad #CrossFit305 #Fitness #Clean #KettleBells #Abs #Strength #Speed #Wod #AMRAP #METCON #EMOM

Memorial Day

All gyms, @crossfita1a, @crossfit305, @stirling_road_crossfit, are open 9am-11am. “Murph”

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
Partition the pullups, pushups, and squats as needed.
If you have a 20lb weight vest, wear it.

#MemorialDayMurph #HonorTheFallen #NeverForget #America #CrossFit #Community #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #Run #Pullup #Pushup #Squat

10 A.M. Reloaded

11 A.M. CrossFit

#CrossFit #CrossFitStirlingRoad #CrossFitA1A #CrossFit305 #Fitness #Abs #Jerk #Clean