Tag

crossfit

7.4.15

Happy 4th of July! We are closed for the day. Please join us at CrossFit A1A for the BeachWOD and post BeachWOD hangout! Regular schedule will resume Sunday.  
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7.3.15

Free Friend Friday! WOD: For Time: Row 500 Meters, each 100 Kettlebell Swings 53/35 Run 400 Meters each, one at a time 80 Burpees, 8/7′ Run 400 Meters each, one at a time 100 Kettlebell Swings Row 500 Meters, each
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7.2.15

Power Snatch 5-5-5. Perfect technique. Dead stop on each lift. Light, fast and with correct mechanics is better than heavy and slow with poor mechanics. Deadlift 12-12-12-12. 40-45-50-55%, rest 60-90 seconds between sets. Dead stop on each lift. WOD: QuadWOD 11 Row 50/35 Calories 40 F
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7.1.15

  Push Press 12-12-12-12. 40-45-50-55% Ring Dips 10-10-10 WOD: 30 Power Cleans for time Bar starts from floor. Rep is counted when knees and hips are locked, in line with shoulders. Elbows must be in front of bar. RX+ = 185/123 RX++ = 225/153 Supplement: Bench Press 12-12-12-12. 
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6.30.15

Skill: 20 Minue EMOM Minute 1: 1 Turkish Get Up per side Minute 2: 30 seconds handstand Minute 3: 20-40 double unders Minute 4: 15-30 second L Sit Start light on Turkish Get up and attempt to go heavier each set. For handstand, start on the wall or in plank and attempt to progress eac
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6.29.15

Back Squat 12-12-12-12. 40-45-50-55% Muscle Ups 3-3-3. As strict as possible. In between squat sets. Scale to Chest to bar strict pull ups, strict pull ups or a difficult ring/bar row. WOD: For Time 12, 9 & 6 Reps of: Bar Touch Burpees Box Jumps 30/24″ Immediately into: 21,
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6.28.15

10am Unloaded 11am CrossFit
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6.27.15

9am Unloaded 10am CrossFit
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6.26.15

Power Snatch 5-5-5 Perfect technique. Dead stop on each lift. Light, fast and with correct mechanics is better than heavy and slow with poor mechanics. Deadlift 12-12-12-12. 35-40-45-50%. Rest 90 seconds between sets. Dead stop on each lift. WOD: 3 Rounds, each for time: 15 Thrusters
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6.25.15

WOD: “Conditioning Intervals 3″ Six rounds on a 5 minute clock: Row 250 Meters Run 200 Meters 2 Rope Climbs, 15′ Supplement 10 minute easy spin @ 45 rpm Then, 20 Rounds: 10 second sprint 50 seconds easy spin *Note total calories
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