WOD May 10, 2016 at 08:02PM
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...
WOD May 09, 2016 at 08:01PM
TUESDAY Metcon EMOM 16 (AMRAP - Reps) Minute 1: Hang Snatch, 2 reps Minute 2: Max Box Jumps 30/24 Minute 3: Rest Score is heavist lift ＋ box jumps Rest to 20 minutes then start mile. 1 mile run (Time) 1 mile run test Out and back 400 meters x 4 Supplement Abdominal...
WOD May 09, 2016 at 06:36PM
MONDAY Weightlifting Back Squat (8-8-8-8) 50-60-70-70% 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 (8-8-8-8)...
WOD May 08, 2016 at 07:44PM
"I can't do Whole 30, it's probably hard to do and expensive..." Mother's Day meal for 8, made for under $50 Shrimp cooked in lemon juice & ghee, salt & pepper Mashed skin on gold potatoes with ghee, bacon grease, salt, pepper & garlic topped with sweet...
WOD May 07, 2016 at 08:01PM
SUNDAY 10am Reloaded 11am CrossFit #CrossFit #Reloaded #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Lift #Fitness #KettleBells #Squat #Deadlift #Jerk
WOD May 06, 2016 at 08:03PM
SATURDAY 9am Reloaded (A1A Beach WOD) 10am CrossFit #CrossFit #Reloaded #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Lift #Fitness #Speed #KettleBells #Smile
WOD May 05, 2016 at 08:01PM
FREE FRIEND FRIDAY!!! Bring anyone to any class! "Hey Bud, Got Some Time?" 10 rounds of alternating: Row 200 Meters 21 Squats 9 Burpees Switch after the completion of each round. 10 rounds total, 5 per person. RX＋ finish each round with 3 Muscle ups, bar or ring. Then...
WOD May 04, 2016 at 08:36PM
THURSDAY Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24'' 400m Run 22 Burpees 22 Wall-Ball Shots, 20# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
WOD May 03, 2016 at 08:02PM
WEDNESDAY Strict Press (8-8-8-8) *Use dumbbells. Attempt to go 5# heavier than last week. AMRAP 11.2 In 11 minutes, complete as many rounds as possible of: 20 sit ups 10 toes to bar 20 walking lunges 10 burpees 1 rope climb 15' *sit ups are chest to thigh Supplement...
WOD May 02, 2016 at 08:02PM
TUESDAY EMOM 15 (Time) 15 Minute EMOM: Minute 1: 1 Power Clean, 1 Push Press, 1 Push Jerk, 1 Split Jerk Minute 2: Box Jumps 30/24 Minute 3: Over the Bar Burpees to 30 seconds Score is heaviest lift ＋ pull ups ＋ burpees Rest to 25 minutes then start mile. For Time: Run...