WOD June 21, 2016 at 09:06PM
WEDNESDAY Max Out Day! Conditioning Metcon (AMRAP - Reps) 3 minute double under test Strict Pull Up Test (Time) 2-4-6-8-10-8-6-4-2 Unbroken Strict Pull Ups If you break a set, re-start that set. 7 Minute Burner (Time) 7 Minute AMRAP: Row 200 Meters 5 Over the Rower...
WOD June 20, 2016 at 08:55PM
TUESDAY Max Out Day! Strict Press (5, 3, 2, 2, 1, 1 @ 60%, 70%, 80%, 90%, 95%, 103%) Barbell Press. This is the culmination of our strength program. Ask coaches for a spotter if you are uncomfortable at high weights. A full squat requires the hip crease to go below...
WOD June 18, 2016 at 07:38PM
SUNDAY 10am Reloaded 11am CrossFit #CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #Strength #Speed #WOD #AMRAP #EMOM
WOD June 17, 2016 at 08:01PM
SATURDAY 9am Reloaded (A1A Beach WOD) 10am CrossFit #CrossFit #CrossFitA1A #CrossFitStirlingRoad #Strength #Speed #Fitness #Lift #WOD #AMRAP #EMOM
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WOD June 16, 2016 at 09:50PM
FRIDAY Conditioning 49 Fallen (Time) 49 push-ups 49 sit-ups 49 box jumps (24/20) 49 db thrusters (30/20) 49 calories on concept rower 49 push press 49 air squats #CrossFit #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Fitness #Speed #WOD #METCON
WOD June 15, 2016 at 08:01PM
THURSDAY Skill Pick a skill, work with your coach for 20 minutes. Conditioning Beefy (Time) 20-16-12-8-4 reps for time: KB Swing (53/35) Overhead Plate Lunge (35/15) Nurpee (no push up burpee) Toes To Bar Double Under As many attempts as desired. Have someone hold the...
WOD June 14, 2016 at 08:01PM
WEDNESDAY DELOAD E2MO2M (No Measure) 5 Rounds, every 2 minutes for 10 minutes: 2 Rope Climbs 5 Strict Pull Ups* Rx＋ = 1 legless, 1 legs, weighted pull ups Ghost 2.0 (AMRAP - Reps) 5 Rounds of: 1 minute Air Assault or Ski Erg 1 minute Double Unders 1 minute Row for...
WOD June 13, 2016 at 08:40PM
TUESDAY Metcon The Kettlebell Chief (AMRAP - Rounds and Reps) 5 rounds of: 3 minute AMRAP: 6 Kettlebell Swings, moderately heavy 6 Push Ups, unbroken 9 Squats Rest 1 Minute after each 3 minute block. Start each Round where you left off. RX = 53/35 Supplement Abdominal...
WOD June 10, 2016 at 08:02PM
SATURDAY 9 A.M Reloaded (A1A Beach Wokout) 10 A.M CrossFit #CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #WOD #AMRAP #Beach #Lift #Strength #Form