WOD June 29, 2016 at 08:31PM

THURSDAY Metcon (AMRAP – Reps) 30 Min EMOM Min 1: 10 Cal Assault Bike Min 2: 10 Dips Min 3: 10 Cal Row Min 4: 10 Wallballs 20/14 lb 10/9 ft Min 5: 10 Kettlebell Swings 53/35 Min 6: Rest RX+ 70/53 KB Swings Rotate through the 6 minute circuit 5 times (total of 30...

WOD June 28, 2016 at 09:11PM

WEDNESDAY Weightlifting Deadlift (5-5-5-5) 60% 65% 70% 70% Metcon Metcon (Time) For Time: 21 Pullups 400 M Run 15 Pullups 400 M Run 9 Pullups 400 M Run Rest 2 mins then 42 Double Unders 42 Russian Twists (20/14) 30 Double Unders 30 Russian Twists 18 Double Unders 18...

WOD June 24, 2016 at 08:39PM

SATURDAY 9AM Reloaded (Beach Wod @ A1A) 10AM CrossFit #CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #Beach #Lift #Strength...

WOD June 22, 2016 at 08:40PM

THURSDAY Conditioning 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...

WOD June 21, 2016 at 09:06PM

WEDNESDAY Max Out Day! Conditioning Metcon (AMRAP – Reps) 3 minute double under test Strict Pull Up Test (Time) 2-4-6-8-10-8-6-4-2 Unbroken Strict Pull Ups If you break a set, re-start that set. 7 Minute Burner (Time) 7 Minute AMRAP: Row 200 Meters 5 Over the...