CrossFit WOD, September 1, 2019

Sunday
Hi Guys,
to allow our coaches to make the best choices for themselves and their families, both CrossFit 305 and CrossFit A1A will be closed Sunday and Monday, due to hurricane Dorian. we will evaluate Monday evening- Tuesday morning and send out an email (you know, if we have email) and inform you ASAP when we are reopening.

Strength
Weighted Pull-ups (3-3-3-3-3)

Metcon

CrossFit WOD, August 31, 2019

Saturday
Hi Guys,
to allow our coaches to make the best choices for themselves and their families, both CrossFit 305 and CrossFit A1A will be closed Sunday and Monday, due to hurricane Dorian. we will evaluate Monday evening- Tuesday morning and send out an email (you know, if we have email) and inform you ASAP when we are reopening.

Strength
Thruster (8-8-8)

Metcon
Metcon (Time)
For time:
40 pull-ups
1,000m row
100 double unders
500m row
50 double unders
40 ring dips

CrossFit WOD, August 30, 2019

HELL-O!

Helly (Time)
Run 400 meters
30 Wall Ball 20/14
30 Box Jumps 24/20
Run 400 meters
21 Kb Swings 53/35
12 Pull ups
Run 400 meters
21 Kb Swings
12 Pull ups
Run 400 meters
30 Wall Ball
30 Box Jumps

OHH YEAHHH FRIDAY PLAYLIST

CrossFit WOD, August 29, 2019

Thursday

Partner Devs (AMRAP – Rounds and Reps)
With a Partner:

24 Minute AMRAP
20 Synchronized Burpees
100 Total double unders
50 Total butterfly sit ups
20 Total Devils Presses (40s/25s)
5 Total Rope Climbs

CrossFit WOD, August 28, 2019

Wednesday

Push Press (3 – 3 – 3 – 3 – 3)
Build to a heavier final set than last week. Focus on dip and drive. Tight core throughout, straight down and up, driving out of the full foot.
Davidsdottir Warm Up (Time)
21-18-15-12-9-6-3
Wall Ball 20/14
Straight leg Medball Sit Ups
Run, row or ski 200m

RX+ = 11/10′ wall ball, GHD Sit Up w/ med ball (touch ball to floor), Cal Row or ski 21-18-15, etc.