CrossFit

Saturday UL at 305


Announcements

Skill of the week:
Rope Climbs
Challenge of the week:
Max effort Rope climbs in 3 minutes

NEWS!
Boxing classes at A1A
10am Mon-Wed-Fri
Classes are filling up, reserve a spot or be sad.

Row Fit Tuesday the 11th @ 10am
Limited to 8 people. Sign up here!
Like Spinning, but better.

Yoga! Yoga! Yoga! December 1st!

CrossFit 305 – CrossFit Unloaded

View Public Whiteboard

Metcon

Helton (Time)

3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 Burpees

CrossFit

11.01.14 CompWOD

Announcements

Skill of the week:
Rope Climbs
Challenge of the week:
Max effort Rope climbs in 3 minutes

NEWS!
Boxing classes at A1A
10am Mon-Wed-Fri
Classes are filling up, reserve a spot or be sad.

Row Fit Tuesday the 11th @ 10am
Limited to 8 people. Sign up here!
Like Spinning, but better.

Yoga! Yoga! Yoga! December 1st!

CrossFit 305, CrossFit A1A – Competitor WOD

View Public Whiteboard

Warm-up

Mobility as needed

3 rounds,

10 GHD Sit-up

10 Good mornings(45/35)

10 Back squat

Weightlifting

Deadlift (3-3-3+)

Gymnastics

weighted pull-up (5-4-3-2-1)

Conditioning

Metcon (AMRAP – Reps)

Team WOD

3 minutes/ exercise

2 rds,

Thruster (95/65)

Burpee Box jump (24/20)

Rope climbs (15′)

HSPU

Pistols

CrossFit

Friday the 31st of October

“Helen”

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit

Boxing

Announcements

Skill of the week:
Rope Climbs
Challenge of the week:
Max effort Rope climbs in 3 minutes

NEWS!
Boxing classes at A1A
10am Mon-Wed-Fri
Classes are filling up, reserve a spot or be sad.

Row Fit Tuesday the 11th @ 10am
Limited to 8 people. Sign up here!
Like Spinning, but better.

Yoga! Yoga! Yoga! December 1st!

CrossFit A1A – Boxing

View Public Whiteboard

CrossFit

10.31.14 CompWOD

Announcements

Skill of the week:
Rope Climbs
Challenge of the week:
Max effort Rope climbs in 3 minutes

NEWS!
Boxing classes at A1A
10am Mon-Wed-Fri
Classes are filling up, reserve a spot or be sad.

Row Fit Tuesday the 11th @ 10am
Limited to 8 people. Sign up here!
Like Spinning, but better.

Yoga! Yoga! Yoga! December 1st!

CrossFit 305, CrossFit A1A – Competitor WOD

View Public Whiteboard

Warm-up

Mobility as needed

Barbell warm-up for lifts

Weightlifting

Clean (1×90% of CNJ)

Snatch balance + Overhead squat ((2+3) x 3 @65% of snatch)

Back Squat (1×3)

Gymnastics

Practice Headstand to handstand balance (strict or kipping)

Helton (Time)

3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 Burpees