WOD May 07, 2016 at 08:01PM
10am Reloaded
11am CrossFit
#CrossFit #Reloaded #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Lift #Fitness #KettleBells #Squat #Deadlift #Jerk
10am Reloaded
11am CrossFit
#CrossFit #Reloaded #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Lift #Fitness #KettleBells #Squat #Deadlift #Jerk
9am Reloaded (A1A Beach WOD)
10am CrossFit
#CrossFit #Reloaded #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Lift #Fitness #Speed #KettleBells #Smile
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 “Hang in There”
5 rounds each, for time, of:
Run 200 meters
Hang from pull up bar*
Partner 1 runs while Partner 2 hangs from pullup bar.
*Each drop off the pullup bar will result in a 5 burpee penalty. Penalty burpees will be completed at the end of the 5 rounds.
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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
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
GHD Sit ups
4×20
Wise supplement 2
8 point shoulder stretch, 1 min per side
Lying piriformus stretch, 1 min each side
2 minutes savasana
*smart people do this
#CrossFitA1A #CrossFit305 #CrossFitStirilingRoad #CrossFit #Fitness #Lift #Strength #Flexibility #Press #Burpees #Lunges #Abs
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 1 mile run
Out and back 400 meters x 4
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Back Squat (8-8-8-8) 45-55-65-65%
Sub with 2 kettlebell/dumbbell front rack squat as desired. Perform either a squat set or a HSPU set every 2 minutes, for a total of 16 minutes. Coach will call out clock.
Gymnastics
Handstand Push-ups (8-8-8-8)
Superset with squats. Strict movement. If you do not have regular push ups, develop those first.
Metcon
“400/40/400”
For Time:
Run 400 Meters
40 Pull Ups
Run 400 Meters
RX+ = 20 Bar Muscle Ups in place of pull ups
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #CrossFit #OnMondaysWeSquat #MotivationMonday #GetUpAndGetAfterIt #RunFasterGetFitter #400s #Pullups #Jacked #Abs
4 rounds:
20 curl to press
20 air squats
20 cal bike
20 MB sit ups
20 ring rows
20 plate from ground to over head
20 cal row
35 min time cap
Reloaded 10am
CrossFit 11am
#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #KettleBells #NoPainNoGain #Lift #Burpees #Dubs #Squats #Cleans #Strength #Muscles #Power #LiftGoodLookGood #Lunges #Swim #Sprint #Gains #KettleBells #PullUps #Rows #SunsOutGunsOut #WorkOut