Tag

rope climb

7.7.15

16 Minute EMOM for quality: Minute 1- L-Sit Rope Climb, 15′ Minute 2 – 20 Handstand Shoulder Taps Minute 3 – 45 second Ring Plank Minute 4 – 30 second OHS Hold, narrow Focus on quality of movement. Scale rope climb to legless, rope pull ups or with legs. Scale
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7.6.15

Back Squat 10-10-10-10. 45-50-55-60% Muscle Ups 3-3-3. As strict as possible. In between squat sets. Substitute 10 reps of strict pull ups or ring rows. WOD:10 Minute AMRAP 5 Pull Ups 10 Lunges 53/35 15 Kettlebell Swings 53/35 RX+ C2B Pullups Supplement: Overhead Squat 3-3-3. 331×
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7.5.15

10am Unloaded 11am CrossFit
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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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