Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit A1A, CrossFit 848 – CrossFit
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5 by 500 on 5 (Time)
5 x 500 meter row, run or ski; or .5 mile bike on 5 minutes.
Aim for consistency.
Start at about 85% effort.
1000 ABS!!! (Time)
1000 ABS!!!
10 alternating rounds of:
50 russian twists, no weight
25 sit ups
25 bicycle crunches, 2 count
Partner up and rip through it. Only nutrition will give you abs, but only ab work will make em pop.
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit A1A, CrossFit 848 – CrossFit
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Weighted Pull Up EMOM 10 (Weight)
Every minute on the minute for 10 minutes, perform one weighted pull up. If you don’t have a pull up yet, do 1 negative as slow as possible. Use dbs, kbs or plates w/ belts.
Dubs n’ Dumbs (Time)
100 Double Unders
100 DB Power Snatches 50/35
100 Double Unders
RX+ = 200 dubs, Squat Snatch
Snatch is alternating. Answer this question before choosing RX: Did you do RX weight for 17.1? Scale to Hang Power Snatch if mobility does not allow full ROM.
16 minute time cap
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit A1A, CrossFit 848 – CrossFit
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Front Squat (10-6-4-2-1-1)
Building up to a heavy single at 102%
Alt E:90 for 18 minutes. Superset with 5-10 strict handstand push ups
Death by Clean & Jerk (AMRAP – Rounds and Reps)
In the first minute, do 1 clean & jerk 135/83, in the second minute do 2, the third minute do 3, continuing until you are unable to complete the reps within the minute. Score is rounds completed + reps.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Snatch (3-3-3-3-3-3-3)
Pass through a full squat. If you are limited by mobility, learn the split snatch.
Overhead Squat (5-5-5-5-5-5-5)
Metcon
Metcon (Time)
3 Rounds for Time:
7 Muscle Ups*
35 Wallballs 20/14*
*Any break of either exercise results in a mandatory 30 second rest period. The goal is to do smooth, well paced UNBROKEN rounds.
CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
25 Sandbag/ plate thrusters 45/25
50 yard walking lunge
25 push-ups
50 yard back pedal
25 situps
400m run
100 flutter kicks
50 yard back pedal
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Squat Clean (3-3-3-3-3-3-3)
Split Jerk (3-3-3-3-3-3-3)
Metcon
Metcon (5 Rounds for time)
5 Rounds For Total Time:
Row 100M
10 Burpees
Rest to 2 min mark
CrossFit A1A – RELOADED
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Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
25 Sandbag thrusters
lunge to lifeguard tower
25 Push-ups
backpedal to ocean
25 uphill sit-ups
swim to start
100 flutter kicks
backpedal to sandbag
Sandbags are on the bottom shelf in a bucket near the water cooler in the back of the gym.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Seventeen Point Three RELOADED (AMRAP – Rounds and Reps)
Prior to 8:00, complete:
3 rounds of:
6 pull-ups
6 burpees
Then, 3 rounds of:
7 pull-ups
5 burpees
*Prior to 12:00, complete 3 rounds of:
8 pull-ups
4 burpees
*Prior to 16:00, complete 3 rounds of:
9 pull-ups
3 burpees
*Prior to 20:00, complete 3 rounds of:
10 pull-ups
2 burpees
Prior to 24:00, complete 3 rounds of:
11 pull-ups
1 burpee
*If all reps are completed, time cap extends by 4 minutes.
Score total rounds finished plus extra reps completed before time cap.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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CrossFit Games Open 17.3 (AMRAP – Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)
*If all reps are completed, time cap extends by 4 minutes.
CrossFit Games Open 17.3 Scaled (AMRAP – Reps)
Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches (45# / 35#)
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches (75# / 55#)
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches (95# /65#)
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches (115# / 75#)
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches (135# / 95#)
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch (155# / 105#)
*If all reps are completed, time cap extends by 4 minutes.
* Power snatches with overhead squats permitted
CrossFit Games Open 17.3 Masters 55+ (AMRAP – Reps)
Prior to 8:00, complete:
3 rounds of:
6 chin-over-bar pull-ups
6 squat snatches (75# / 45#)
Then, 3 rounds of:
7 chin-over-bar pull-ups
5 squat snatches (105# / 75#)
*Prior to 12:00, complete 3 rounds of:
8 chin-over-bar pull-ups
4 squat snatches (135# /95#)
*Prior to 16:00, complete 3 rounds of:
9 chin-over-bar pull-ups
3 squat snatches (155# / 115#)
*Prior to 20:00, complete 3 rounds of:
10 chin-over-bar pull-ups
2 squat snatches (185# / 135#)
Prior to 24:00, complete 3 rounds of:
11 chin-over-bar pull-ups
1 squat snatch (205# / 155#)
*If all reps are completed, time cap extends by 4 minutes.
* Power snatches with overhead squats permitted
CrossFit Games Open 17.3 Masters 55+ Scaled (AMRAP – Reps)
Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches (45# / 35#)
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches (75# / 55#)
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches (95# /65#)
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches (115# / 75#)
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches (135# / 95#)
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch (155# / 105#)
*If all reps are completed, time cap extends by 4 minutes.
* Power snatches with overhead squats permitted
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Storm Prep (Time)
Five Rounds for time of:
Run 400 Meters
20 Box Step Ups
20 Butterfly Sit Ups
20 Russian Twists 20/14
20 Plank Knee to Elbows
Row or ski 400m, bike .4 miles.
Open participants: move at 60% effort, conversational pace, for 20 minutes. Finish with 20 minutes of mobility and visualization.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Storm Prep (Time)
Five Rounds for time of:
Run 400 Meters
20 Box Step Ups
20 Butterfly Sit Ups
20 Russian Twists 20/14
20 Plank Knee to Elbows
Row or ski 400m, bike .4 miles.
Open participants: move at 60% effort, conversational pace, for 20 minutes. Finish with 20 minutes of mobility and visualization.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Double-Unders (10 min EMOM )
Every minute for 10 minutes pick a reasonable double under number and stick to it. This can be anywhere from 1-50 depending on your ability. Score the last set as an amrap
Brenton (Time)
5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps
If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Double-Unders (10 min EMOM )
Every minute for 10 minutes pick a reasonable double under number and stick to it. This can be anywhere from 1-50 depending on your ability. Score the last set as an amrap
Brenton (Time)
5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps
If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Dumbbell Thruster (5 x 10)
5 sets of 10 reps on a 2 minute clock. Focus on placement and efficient movement of the dumbbell. When you finish the thrusters, perform 25 butterfly sit ups as fast as possible, then rest the balance of the 2 minutes.
5 by 5 on 5 (5 Rounds for reps)
5 x 500 meter row, ski or .5 mile bike on 5 minutes.
Aim for consistency.
Open participants: 80-85% effort, row if possible. Stroke rate 24-26
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Dumbbell Thruster (5 x 10)
5 sets of 10 reps on a 2 minute clock. Focus on placement and efficient movement of the dumbbell. When you finish the thrusters, perform 25 butterfly sit ups as fast as possible, then rest the balance of the 2 minutes.
5 by 5 on 5 (5 Rounds for reps)
5 x 500 meter row, ski or .5 mile bike on 5 minutes.
Aim for consistency.
Open participants: 80-85% effort, row if possible. Stroke rate 24-26
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Front Squat (10-6-4-2-2-1)
65-75-85-95%
Alt E:90 for 18 minutes. Superset with 5-10 strict handstand push ups
Bubbles (AMRAP – Rounds and Reps)
10 Minute AMRAP:
5 Rope Climbs, 15′
10 Overhead Squats 135/83
15 Strict Handstand Push Ups
20 Chest to Bar Pull Ups
25 Burpees 8/7′
30 Toes to Bar
RX+=185/123
RELOADED
10 overhead DB squats
15 strict DB press
Open participants: treat this as a skill session. Focus on moving with great technique and breathing through each movement.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Metcon (Time)
5 Rounds for time:
3 Rope Climbs
30 Russian KBS 70/53
60 Double Unders or 120 Single Unders
Practice rope climbs, use a tape mark at a lower level if you are able to get the foot grip.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Hang Snatch (1-1-1-1-1-1-1)
The lack of the word “power” implies that you will pass through a full squat position, flexibility and technique are paramount, use a hang power snatch if you are unable to comfortably receive and sit at the bottom position (OHS).
Overhead Squat (1-1-1-1-1-1-1)
Metcon
Metcon (Time)
For time:
30 Pushups
40 Wallballs 20/14
50 Pull-ups
rx+ start with 20 bar muscle ups
CrossFit A1A – RELOADED
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Metcon
Metcon (AMRAP – Rounds and Reps)
32 Min AMRAP:
200m Swim
400m Run
If you are not swimming you will perform:
32 Min AMRAP:
50 Air Squats
200m Run
10 Burpees
200m run (back to start)
CrossFit 262 – CrossFit
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Metcon (No Measure)
Open Gym
CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Metcon (Time)
5 rounds for time:
500m run
500m row
If you did the open wod yesterday, use this as a chance to go at 60-70%, get loose, and foam roll. If you didn’t, go hard and get some cardio!
Abs
100 sit ups (Time)
100 abmat sit ups for time
Use Anchored Sit-ups today
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Hang squat clean and jerk (1-1-1-1-1-1-1)
Barbell begins from hang, passes through squat and ends with any style of jerk
Metcon
Metcon (Time)
3 rounds for time:
60 Air Squats
120 Double Unders
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chest-to-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds
