CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 - CrossFitView Public WhiteboardDouble-Unders (10 min EMOM )Every minute for 10 minutes pick a reasonable double under number and stick to it. This can be anywhere from 1-50 depending on your ability....

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 - RELOADEDView Public WhiteboardDouble-Unders (10 min EMOM )Every minute for 10 minutes pick a reasonable double under number and stick to it. This can be anywhere from 1-50 depending on your ability....

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 - CrossFitView Public WhiteboardDumbbell Thruster (5 x 10)5 sets of 10 reps on a 2 minute clock. Focus on placement and efficient movement of the dumbbell. When you finish the thrusters, perform 25...

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 - RELOADEDView Public WhiteboardDumbbell Thruster (5 x 10)5 sets of 10 reps on a 2 minute clock. Focus on placement and efficient movement of the dumbbell. When you finish the thrusters, perform 25...

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 - CrossFitView Public WhiteboardFront Squat (10-6-4-2-2-1)65-75-85-95% Alt E:90 for 18 minutes. Superset with 5-10 strict handstand push upsBubbles (AMRAP - Rounds and Reps)10 Minute AMRAP: 5 Rope...

CrossFit A1A, CrossFit 305, Stirling Road CrossFit - CrossFitView Public WhiteboardWeightliftingHang Snatch (1-1-1-1-1-1-1)The lack of the word "power" implies that you will pass through a full squat position, flexibility and technique are paramount, use a hang power...

CrossFit A1A, CrossFit 305, Stirling Road CrossFit - RELOADEDView Public WhiteboardMetconMetcon (Time)5 Rounds for time: 3 Rope Climbs 30 Russian KBS 70/53 60 Double Unders or 120 Single UndersPractice rope climbs, use a tape mark at a lower level if you are able to...

CrossFit A1A - RELOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)32 Min AMRAP: 200m Swim 400m Run If you are not swimming you will perform: 32 Min AMRAP: 50 Air Squats 200m Run 10 Burpees 200m run (back to start)

CrossFit 305, Stirling Road CrossFit - RELOADEDView Public WhiteboardMetconMetcon (Time)5 rounds for time: 500m run 500m rowIf you did the open wod yesterday, use this as a chance to go at 60-70%, get loose, and foam roll. If you didn't, go hard and get some...