MONDAY

Back Squat (6-6-6-6) 50-60-70-75%

Gymnastics
weighted pull-up (8-8-8-8)
Superset with squats. Strict movement. Hold a dumbbell between your feet or thighs.

Metcon
Boogie Woogie (AMRAP – Reps)
5 Rounds
In 2 minutes, complete:
3 Power Snatch 95/63
8 Overhead Squats
Max Over the Bar Burpees to 90 seconds
Rest 90 seconds minutes
Modify to power clean & front squat. Use dumbbells or kettlebells as desired. Score is total burpees.

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #Whole30NutritionChallengeStartsToday #MotivationMonday #Squat #Burpee #Abs

Whole 30 Challenge starts Monday! Almost 70 people have signed up. If you’re not in, get in. You don’t need to be a member to join in. Registration closes Monday at 8pm!!!

FRIDAY

Warm-up

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

Metcon

MetCon 25 (Time)
Two Rounds for time of:
50 Push Ups
75 Squats

16 minute time cap

RX＋ start each round with 10 muscle ups, finish each round with 100 double unders. Immediate 200 meter run penalty for incorrect push up form.

Tailpipe (Time)

P1: 250m Row
P2: KB Rack Hold @ 2 x 53# KB
Three Rounds

#CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #CrossFit #Fitness #Strength #Speed #Row #Dubs

#megafunday is next Friday! Bring a friend to any class, all day. Partner WOD, learn party tricks, get abs. #freefriendfriday

THURSDAY

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

Conditioning

Conditioning Test 3 (Time)
Bike 25/20 Calories
Row 50/35 Calories
Run 800 meters
Row 50 /35 Calories
Bike 25/20 Calories

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 #Fitness #Lift #Strength #Abs #Row #Bike

WEDNESDAY

Weightlifting
Strict Press (8-8-8-8)
Use dumbbells. Attempt to go 5# heavier than last week.

Metcon
TRAMRAP 2 (AMRAP – Rounds and Reps)
9 Minute AMRAP
5 Strict Pull Ups
10 Kettlebell Swings 53/35
15 Air Squats

Rest 1 Minute

9 Minute AMRAP
Row 250/200 Meters
15 Step Down Box Jumps

Rest 1 Minute

9 Minute AMRAP
10 Toes to Bar
20 Butterfly Sit Ups
If there are more people than rowers, split into two groups, Group 1 does triplet while Group 2 does Row/Jump. Switch at 10 minutes, do T2B/Sit ups together at 20 min.

Supplement
Wise Man Supplement (No Measure)
1 Minute Pigeon Per side
1 Minute Couch Per side
1 Minute 8 point shoulder stretch per sidehttp://www.msn.com/en-us/health/yoga/exercise/YG-IN-0142/eight-point-shoulder-opener
Smart people do this.

#CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #CrossFit #Press #Fitness #Lift #Abs