Monthly Archive:June 2017

06.30.17

CrossFit AOA – CrossFit

A: Deadlift (Work up to heavy single)

B: Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

06.29.17

CrossFit AOA – CrossFit

Open Format Thursday!!! Use today to make up a missed WOD or to work on a skill. If you need suggestions for a WOD, be sure to ask your coach!

06.28.17

CrossFit AOA – CrossFit

A: Push Press (1-1-1-1-1-1-1 Climbing)

B: CrossFit HQ Burpee Climb (AMRAP – Rounds and Reps)

20 min AMRAP:

5 Burpees

1 Rope Climb 15′

30 Double-unders

06.27.17

CrossFit AOA – CrossFit

A: 2 position clean (3×3 @ 70%, 2×2 @ 75%, 2×1 @ 80% )

1 from hang + 1 from floor

B: Metcon (Time)

For time:

21-15-9

Deadlift 225/155

5 Wall walks after each round

06.26.17

CrossFit AOA – CrossFit

A: Overhead Squat (4×8 @ 50%)

B: Metcon (Time)

For time:

5 rds

400m Run

200m Walk

06.24.17

CrossFit AOA – CrossFit

A: Metcon (Time)

Teams of 3

1 partner working at a time

For time:

200 Wallballs (20/14#)

175 Calorie row

125 Toes to Bar

100 Power Snatch (95/65#)

06.23.17

CrossFit AOA – CrossFit

A: Snatch (Work up to heavy triple)

B: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

06.22.17

CrossFit AOA – CrossFit

Open Format Thursday!!! Use today to make up a missed WOD or to work on a skill. If you need suggestions for a WOD, be sure to ask your coach!

06.21.17

CrossFit AOA – CrossFit

A: Power Clean + Hang Squat Clean (Work up to heavy complex)

B: Metcon (Time)

5 RFT:

200m Run

30 KBSW 53/35

30 Push-ups
25 minute cap

06.20.17

CrossFit AOA – CrossFit

A: Bench Press (6×4 @ 70%)

B: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
3:1 singles