WOD May 20, 2016 at 08:02PM

SATURDAY

9AM Reloaded (A1A Beach WOD)

10AM CrossFit

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #Lift #SunsOutGunsOut #Beach #WOD

WOD May 19, 2016 at 08:01PM

FREE FRIEND FRIDAY!!!! Warm-up

Coaches Choice Obstacle Warm Up (Time)
Over, under, swing, climb, jump, run.

Metcon

Partner WOD 4000 (4 Rounds for time)
3 Rounds
P1: Row 250 Meters
P2: Elbows up Goblet Hold 53/35

Rest to 10 minutes

Then,
3 Rounds
P1: Chin Over Bar Hold
P2: 21 Goblet Squats

Rest to 20 Minutes

Then,
3 Rounds
P1: Plank Hold
P2: 30 Butterfly Sit Ups, touch kettlebell

Rest to 30 minutes, then:
50 synchronized burpees
Supplement
Abdominal Supplement 47 (No Measure)
5 Rounds:
20 Straight Legged Sit Ups
30 Russian Twists
30 Second straight arm v-hold

#CrossFit #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Fitness #Strength #Friends #Workout #Squats

WOD May 18, 2016 at 08:01PM

THURSDAY

Skill

Pick a skill, work with your coach for 20 minutes.

Conditioning

Conditioning Sprint (Time)
30 Calories Bike
40 Calories Row
Run 400 Meters
100 Double Unders

Rx＋ = 3/2/1 rope climbs after bike, row & run

Rx＋＋ = legless

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 #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #BeachWOD #WOD #Squats #Sprints #Abs #Fitness #NoFilter #Lift #Beach

WOD May 17, 2016 at 08:01PM

WEDNESDAY

Weightlifting

Strict Press (6-6-6-6)
Use dumbbells. Attempt to go 5# heavier than last week.
Metcon
Triple AMRPAP 6 (AMRAP – Reps)
9 minute AMRAP
5 strict pull ups
10 push ups
15 squats

Rest 1 minute

9 minute AMRAP

Row 10 calories
20 goblet step ups 24/20 53/35

Rest 1 minute

9 minute AMRAP
20 kettlebell swings
10 burpees to a 12″ target

Score is total reps. Each round = 30 reps

Supplement
Wise Man Supplement (No Measure)
1 Minute Pigeon Per side
1 Minute Couch Per side
1 Minute 8 point shoulder stretch per side

http://ift.tt/1OyzJQh
point-shoulder-opener

Smart people do this.
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.
You want abs? You think abs are free?!?!? #CrossFit #CrossFitStirlingRoad #CrossFitA1A #CrossFit305 #Snatch #Squats #KettleBells #PushUps #Abs #Press

WOD May 17, 2016

WOD May 17, 2016

TUESDAY

Metcon

EMOM 17 (Weight)
EOMOM for 16 minutes:
Clean up to a heavy double, 8 total sets.

Technique before load. Power or full as mobility & ability allow. No touch & go, reset for each lift.
Rest to 20 minutes then start 800’s.
3 x 800 meter run (3 Rounds for time)
Take your current best mile time, cut it in half, then take 10 seconds off. This is your goal pace.

On a 7 minute clock.

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.
Do it. Again. Every single day this week. Abs don’t rest.

#CrossFit #CrossFitStirlingRoad #CrossFitA1A #CrossFit305 #Fitness #Lift #Weights #Strength #KettleBells