Thursday the 22nd of December, 2011

Five rounds for time of: 20 Pull-ups 30 Kettlebell swings, 1.5 pood 40 Double-unders Kevin Montoya 13:29, Tim Burke 15:15, Rob Orlando 15:29, Jenny LaBaw 15:42. SCORES

Wednesday the 21st of December, 2011

3 rounds 20 Box jump (24/20") 10 Burpee Box jump (10 minute cap) Rest as needed Press 3-3-3 (70-80-90%) SCORES Supplement 50 Shoulder taps

Tuesday the 20th of December, 2011

3 rounds for time Run 800 meters 21 Power cleans (155/105) Defining CrossFit SCORES

Monday the 19th of December, 2011

10 minute AMRAP 10 Burpees 10 Pull-ups-scale is lower reps or  ring rows SCORES rest as needed Back squat 3-3-3 (70-80-90%) rest as needed Max reps front squat @ 50% training max Skill of the week: Kipping pull-ups Challenge of the week: 1 mile TT Fire breather challenge of the week: 300 calories on Aerodyne for time Caffeine anyone? Ice Monster 2012 Blog

Sunday the 18th of December, 2011

Bench Press 5-5-5 (65-75-85%) add 5 pounds to your training max today Rest as needed Four rounds of 2 minutes work 2 minutes rest 5 muscle ups AMRAP Overhead walking lunge 45/25

Saturday the 17th of December, 2011

NO CLASSES TODAY. Join us at CrossFit A1A for our Holiday Party!   10am WOD! 12pm EAT, DRINK & BE MERRY! 11AM Skill test at A1A Max reps Bench Press 225#

Friday the 16th of December, 2011

Deadlift 5-5-5+ (65-75-85%) Add 10 pounds to your training max today Rest as needed "DT" 5 rounds for time of: 12 Deadlifts 9 Hang power cleans 6 Push jerks 15 minute time limit SCORES NO CLASSES THIS SATURDAY! Join us at CrossFit A1A for our Holiday Party!

Thursday the 15th of December, 2011

In 20 minutes, work up to  a heavy Overhead Squat single Rest as needed Row 1,000 meters for time SCORES NO CLASSES THIS SATURDAY! Join us at CrossFit A1A for our Holiday Party!

Wednesday the 14th of December, 2011

Press 5-5-5+ (65-75-85%) Add 5 pounds to your press training max today Rest as needed In 12 minutes, complete as many rounds and reps as possible of: 20 Hand release Push Ups Run 200 meters 15 foot Rope climb, 2 ascents SCORES Of Interest: CrossFit Hand Care? NO CLASSES THIS SATURDAY! Join us at CrossFit A1A for our Holiday Party!

Tuesday the 13th of December, 2011

"Wood" 5 Rounds for time of: Run 400 meters 10 Burpee box jumps, 24" box 95 pound Sumo-deadlift high-pull, 10 reps 95 pound Thruster, 10 reps Rest 1 minute Post total time to comments. SCORES Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wi...