WOD April 29, 2016 at 08:01PM

SATURDAY

9am Reloaded.
BeachWOD at A1A

10am CrossFit

#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Lift #Burpees #Dubs #Squats #Cleans #Strength #Muscles #Power #LiftGoodLookGood #Lunges #Swim #Sprint #Gains #NoPainNoGain #KettleBells #PullUps #Rows #SunsOutGunsOut #WorkOut

WOD April 28, 2016 at 08:02PM

FRIDAY

Power Clean (2-2-2-2)

Abbate (Time)
For Time:
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
*scale barbell movement as needed

Abdominal Supplement 43
50-40-30-20-10
Sit Ups
Russian Twists w/ light medball
Wall Throws w/ light medball
#CrossFit #CrossFit305 #CrossFitA1A #PullUps #Cleans #Run #Strength

Friday

CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit

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Power Clean (2-2-2-2)

65-75-85-95%

It is VERY important to stick to your percentages. Failure to do so will reap less results.

Metcon

QuadWOD 11 (Time)

Row 50/35 Calories

40 Front Rack Lunges 95/63

30 Front Squats

20 Front Rack Lunges

10 Front Squats

Supplement

Supplement 11 (No Measure)

Three Rounds:

30 Second hollow hold

30 second superman hold

8 Glute Ham Raises

Thursday

CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit

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The 30s (Time)

30 Toes to Bar

30 Box Jump Overs 24/20″

30 Kettlebell Swings 53/35

30 Burpees 8/7′

30 Pull Ups

30 Box Jumps

30 yards of rope climbing (six 15′ climbs)

30 Walking Lunges 53/35

30 Goblet Squats 53/35

30 Calorie Row

RX+ = 70/53, Chest to Bar

Wednesday

CrossFit 262 – CrossFit Unloaded

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Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

50m lunge

400m run

30 box step ups

20 triceps dips

10 cal bike

Core

3 rds:

50 MB sit ups

1 min plank