WOD June 09, 2016 at 08:01PM
FREE FRIEND FRIDAY!!! Metcon East Bound & Down (Time) Two Rounds for total time: Row 200 meters each 20 Burpees each Row 200 meters, each 20 Pull Ups each Row 200 meters each 20 Overhead Lunge Steps 20/14 Row 200 meters each 20 Wall Balls Row 200 meters each 20...
WOD June 08, 2016 at 10:02PM
THURSDAY Skill: Pick a skill, work with your coach for 20 minutes. Conditioning: E4M420M (AMRAP - Reps) Every 4 Minutes for 20 Minutes: 10 Pull Ups* Run 200 Meters 40 Double Unders Max Calorie Row to 3:30 RX+ = 5 Muscle ups Score is calories rowed Scaled = No jump...
WOD June 08, 2016 at 05:33PM
THURSDAY Gymnastics Pull-ups 5 sets of 5 with 1 minute rest between sets. Conditioning Metcon (Time) 5 Pull-Ups 10 Burpees 15 Sit-Ups 20 Push-Ups 25 Toes to Bar 30 Wall Ball Shots (20/14) 35 Plank Jacks 40 Alternating V-Ups 45 Medball Squats 50 Walking Lunges After...
WOD June 07, 2016 at 11:36PM
WEDNESDAY Weightlifting Strict Press (3-3-3-3) Use dumbbells. Attempt to go 5# heavier than last week. Metcon Spicy Meatball (Time) 21 Thrusters 75/53 3 Rope Climbs 15' 15 Thrusters 2 Rope Climbs 9 Thrusters 1 Rope Climb 6 minute time limit Rest to 10 minutes Rx＋ =...
WOD June 06, 2016 at 08:20PM
TUESDAY Warm-up Floor Core (No Measure) 3-5 Rounds 20 second V hold 10 seated leg raises, slow 20 twists, no load/touch floor 40 flutter kicks *Attempt to move on to the next round with no rest, all movements slow and under control. Conditioning DM Intervals 16 (AMRAP...
WOD June 04, 2016 at 07:59PM
10 A.M Reloaded 11 A.M. CrossFit #CrossFit #CrossFitStirlingRoad #CrossFitA1A #CrossFit305 #Fitness #Jump #WOD #AMRAP #EMOM #Strenght #SundayFunday
WOD June 03, 2016 at 08:01PM
SATURDAY 9 A.M. Reloaded (A1A Beach WOD) 10 A.M. CrossFit #CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #WOD #Press #Lift #Squats #PullUps #Burpees
WOD June 02, 2016 at 08:01PM
FREE FRIEND FRIDAY!!! Partner-A-Chella (Time) 100 Box Jump Overs 24/20, Alternating every 10* 100 Wall Ball Shots, Alternating every 10* Run 1 Mile, Alternating every 200 meters 100 Pull Ups, Alternating every 10* 100 Kettlebell Swings 53/35, Alternating every 10* Row...
WOD June 01, 2016 at 06:28PM
THURSDAY Weightlifting Power Clean (2-2-2-2-2) Metcon EMOM 13 (AMRAP - Reps) 20 Minutes: Minute 1: 2 Snatch Minute 2: 40 Double Unders Minute 3: 2 Power Clean ＋ 1 Split Jerk Minute 4: Max over the bar Burpees to 30 seconds Use 1 bar. You may increase or decrease load...
WOD May 31, 2016 at 09:01PM
WEDNESDAY Weightlifting Back Squat (4-4-4-4) 55-65-75-85% Sub with 2 kettlebell/dumbbell front rack squat as desired. Perform either a squat set or a Pull up set every 2 minutes, for a total of 16 minutes. Coach will call out clock. Gymnastics weighted pull-up...