CrossFit WOD, September 1, 2019

Sunday
Hi Guys,
to allow our coaches to make the best choices for themselves and their families, both CrossFit 305 and CrossFit A1A will be closed Sunday and Monday, due to hurricane Dorian. we will evaluate Monday evening- Tuesday morning and send out an email (you know, if we have email) and inform you ASAP when we are reopening.

Metcon
Test 1 (Time)
"Test 1" (click the link for a demo video)

10-9-8-7-6-5-4-3-2-1 (10 squats, 10 sit ups, 10 push ups, then 9 squats, 9 sit ups, 9 push ups, then 8,7,6,5,4,3,2 &1)

Air Squat

Sit Up

Push Up

Check out the levels below, even your grandma can modify this stuff!

This WOD is for Sunday, we’ll be sending another for Monday as well as an update on our hours.

Stay safe and get your self prepped

Level 1: Squat to a box or chair, Modified sit up, Push up on wall, counter or chair

Level 2: Squat to a lower target, Push up on chair or other elevation

Level 3: Squat to below parallel, Push up full lock out/chest to deck, for time if able

Level 4: Start at 15 or 20 and go down to 1, for time, add burpees as desired. This is RX+!

Supplements are optional and not required. You can do one, some or none.

ARM SUPPLEMENT:

21-15 & 9 reps of:

Diamond Push Ups, slow on the way down

Bicep Curls, very slow on the way down

Use literally ANYTHING to curl. Do 1 arm at a time if you have to. If you only have very light weight, go very, very slow. I do these with 10-15 pounds and a 3 second count.

LEG SUPPLEMENT:

3 rounds

10 split squats/side

30 calf raises

Add weight as desired

Post your results in Wodify!

Stay Away List Playlist

CrossFit WOD, August 31, 2019

LIFTurday
Hi Guys,
to allow our coaches to make the best choices for themselves and their families, both CrossFit 305 and CrossFit A1A will be closed Sunday and Monday, due to hurricane Dorian. we will evaluate Monday evening- Tuesday morning and send out an email (you know, if we have email) and inform you ASAP when we are reopening.

Thruster (3RM)
15min TO FIND 3RM THRUSTER
Metcon (3 Rounds for reps)
7min AMRAP:
7 Deadlifts (50% 3RM)
7 Hang Cleans
7 Thrusters
7 Pull-Ups
-3min REST-
5min AMRAP:
5 Deadlifts (60% 3RM)
5 Hang Cleans
5 Thrusters
5 Burpees
-2min REST-
3min AMRAP:
3 Deadlifts (70% 3RM)
3 Hang Cleans
3 Thrusters
3 Burpee Pull-Ups

CrossFit WOD, August 30, 2019

HELL-O!

Helly (Time)
Run 400 meters
30 Wall Ball 20/14
30 Box Jumps 24/20
Run 400 meters
21 Kb Swings 53/35
12 Pull ups
Run 400 meters
21 Kb Swings
12 Pull ups
Run 400 meters
30 Wall Ball
30 Box Jumps

OHH YEAHHH FRIDAY PLAYLIST

CrossFit WOD, August 29, 2019

Thursday

Partner Devs (AMRAP – Rounds and Reps)
With a Partner:

24 Minute AMRAP
20 Synchronized Burpees
100 Total double unders
50 Total butterfly sit ups
20 Total Devils Presses (40s/25s)
5 Total Rope Climbs

CrossFit WOD, August 28, 2019

Wednesday

Push Press (3 – 3 – 3 – 3 – 3)
Build to a heavier final set than last week. Focus on dip and drive. Tight core throughout, straight down and up, driving out of the full foot.
Davidsdottir Warm Up (Time)
21-18-15-12-9-6-3
Wall Ball 20/14
Straight leg Medball Sit Ups
Run, row or ski 200m

RX+ = 11/10′ wall ball, GHD Sit Up w/ med ball (touch ball to floor), Cal Row or ski 21-18-15, etc.