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...

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...

Friday

CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit View Public Whiteboard 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...

Thursday

CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit View Public Whiteboard 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′...

Wednesday

CrossFit 262 – CrossFit Unloaded View Public Whiteboard 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...