WOD July 06, 2016 at 08:01PM
THURSDAY Weightlifting Deadlift 5-5-5-5 60%-65%-70%-70% Metcon 5 Rounds For Time 10 Toes To Bar 10 Kettlebell Swings 70/53 10 Wallballs 20/14lb 10/9ft #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Deadlift #OverheadSquat #Metcon #Weightlifting...
WOD July 05, 2016 at 08:01PM
Wednesday Gymnastics 8 Min EMOM 6 Strict Chest to bar pullups If you fail to complete 6 reps on a round move down 2 reps the next round Metcon 16 Mins E4MOM 400 M Row 10 Burpees 10 Ring Dips RX＋ Ring muscle up into dips #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit...
WOD July 04, 2016 at 08:01PM
Tuesday Weightlifting Overhead Squat or Front Squat (5-5-5-5) 60% 65% 70% 70% Metcon 0-5 Min EMOM 10 Alternating Dumbbell Snatches 5-10 Min EMOM 10 Handstand Pushups At 10 Mins 2 Rounds For Time: 400 M Run 15 Thrusters 95/63 *Score is time for the 2 rounds of 400m Run...
WOD July 03, 2016 at 08:01PM
MONDAY 4th of July. 1 MEGA BEACHWOD 9am AT CROSSFIT A1A!!! CrossFit 305 and Stirling Road CrossFit will be closed. #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #CrossFit #BeachWOD #4thOfJuly #ComeJoinTheFunAndExercise #Merica #WeWantYouToWorkOut #UncleSam
WOD July 02, 2016 at 08:01PM
SUNDAY Reloaded 10am CrossFit 11am
WOD July 01, 2016 at 08:31PM
SATURDAY Reloaded 9am (A1A Beach WOD) CrossFit 10am
WOD June 29, 2016 at 08:31PM
THURSDAY Metcon (AMRAP - Reps) 30 Min EMOM Min 1: 10 Cal Assault Bike Min 2: 10 Dips Min 3: 10 Cal Row Min 4: 10 Wallballs 20/14 lb 10/9 ft Min 5: 10 Kettlebell Swings 53/35 Min 6: Rest RX＋ 70/53 KB Swings Rotate through the 6 minute circuit 5 times (total of 30...
WOD June 28, 2016 at 09:11PM
WEDNESDAY Weightlifting Deadlift (5-5-5-5) 60% 65% 70% 70% Metcon Metcon (Time) For Time: 21 Pullups 400 M Run 15 Pullups 400 M Run 9 Pullups 400 M Run Rest 2 mins then 42 Double Unders 42 Russian Twists (20/14) 30 Double Unders 30 Russian Twists 18 Double Unders 18...
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...