CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up (No Measure)
FUNKY JAMS! https://open.spotify.com/playlist/7HlXNs9y1tJUDDPc3EC23T
BORED?
Still able to go outside and run?
Try this!
https://www.thedanplan.me/post/how-to-run-your-fastest-mile-ever
Ok – it’s April! WOW – ok.
Q2 – 2020 LETS GOOO!!!
Warm it up with 3 rounds of:
:30 Wall Sit
:30 Plank
:30 Lunge Hold (knee off ground)/side
:30 Russian Twists, no weight
You Are A Maniac (On The Dance Floor!) (AMRAP – Rounds and Reps)
4 rounds of:
Min 1 & 2: Run 2-400 meters, 100-200 double unders, Row 250-500 meters, 100 mountain climbers + 100 prisoner jacks + 50 jumping jacks, 2 minutes on an elliptical, shuttle sprints, etc etc etc
Pick something that will be challenging to finish in 2 minutes but that you can get done with a few seconds to transition!
Min 3 & 4: AMRAP of
3 burpees
6 V ups
Min 5: Rest, cool down, dance (yep, dance for rest. It’s fun – just sayin’)
The goal of this is to hit a pace of about 85% for the first round and then try to maintain that.
Score rounds of the AMRAP if you like keeping score. Don’t forget to sign in on the Wodify APP (you’ll help your coach!)
TABATA ABS! (No Measure)
Tabata Stomach Vacuum
https://youtu.be/f2PliOQHQ4c
into
Tababa Toe Touch Crunches
https://youtu.be/9w0U-9VNGys
into
2 minutes relaxation on your back, eyes closed.
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up (No Measure)
2 minutes cardio of choice! Run, row, jump rope, burpees, jumping jacks, etc
into:
3 minute AMRAP
5 Plank to DownDog
5 push ups
5 squats
5 good mornings
SWOLE IS THE GOAL SIZE IS THE PRIZE and/or LONG N LEAN ATHLETIC MACHINE (Weight)
20 Minute EMOM
Min 1: 5-15 Squats
Min 2: 5-15 Bench Press/Overhead Press/Push Ups
Min 3: 5-15 Deadlifts
Min 4: 3-5 Janda Sit Ups (Anchor heels on the ground and use the abs – SLOW!)
https://youtu.be/Zyqgtb6zTFM
Ok, so…
You can spin this a few ways.
Both of them are basically the same, it will just depend on what you have as your goal.
1. For strength go for 5 reps and lift heavier, assuming you have the equipment.
2. For hypertrophy (muscle growth) do 10 reps at a challenging but not impossible weight
3. For muscular endurance and to get “toned” do 15 reps with light weight
For ALL options, slowing the movement down and concentrating on form is a good idea. Don’t bounce, don’t race, just move well.
If you’re limited by equipment use Time Under Tension to create stimulus.
https://www.thedanplan.me/post/what-is-tempo-training-and-what-does-it-do
Track the total of your heaviest sets if you’re keeping score.
Abdominal Resiliancy Test (Time)
60, 45, 30 & 15 seconds of:
Elbow Plank
Elbow Side Plank Right
Elbow Side Plank Left
Goal is NO REST – the clock keeps going and so should you!
This is 7 minutes and 30 seconds of Isometric/Static Magic – DO IT!
Do push up/straight arm planks if elbow planks bother you.
Finish with 2:30 of cobra and Lizard stretching and have the BEST rest of your day you can!
Score the total time you were able to stay up without resting.
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up (No Measure)
This is THE Jeff playlist aka Everybodies Playlist:
https://open.spotify.com/playlist/1vDitSP8PT4r2fqEicMhSR
WARM UP!
Sets of 9, 6 & 3 reps in a circuit of:
Mountain Climbers
Plank to Down Dog
Push Ups
Air Thrusters
Plyo Jumps
Lateral Jumps, over a line
Girl Fight! (AMRAP – Reps)
3 rounds for reps of:
1 minute max reps each, followed by a minute of rest on the 6th minute. Total time, including rest is 18 minutes
Min 1: Thruster or Wall Ball
Min 2: KB or DB or Water Jug or Backpack Swing
Min 3: Lateral Jump Over
Min 4: Weighted Lunge
Min 5: Burpee or Up/Down or Squat Thrust
Rest (1 minute )
For thruster, use anything.
For lateral jump over use a line or an object – be careful with objects. You want to be fitter at the end of this!
For lunge any kind is acceptable – if you’re just starting don’t use weight.
For Burpees, choose a variation that allows you to keep moving the entire minute!
Count total reps if you’d like to score!
Absession (AMRAP – Rounds and Reps)
5 min amrap
20 bicycle crunches
10 straight leg situps
5 v-ups
NON STOP ABS LETS GOOOO!!!!
Stretch Abs 2 – NO ABS ALLOWED (No Measure)
2 rounds, 5 minutes total
30 second Samson/side
30 second Lizard/side
30 second cobra
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up (No Measure)
Moderate tempo, moving as a group as much as possible:
10 Leg Swings Front/per leg
10 Leg Swings Side/per leg
10 Arm Circles Small
10 Arm Circles BIG
10 Windmills
10 Touch and Reach
50 Jumping Jacks
10 Plank to DownDog
50 Mountain Climbers
10 Push up
10 Squats
5 Burpees
REST!
Me & My Virtual Beer Gut (Time)
Three Rounds For Time:
30/21 Calorie Row – or – 300 meter run – or – 200 double unders – or 300 single unders – or – 200 mountain climbers (scale reps as needed, MAKE IT CARDIO AND GO HARD!)
Then, right into:
2 Sets of: 20 Sit Ups, 15 Squats, 10 Push Ups, 5 Burpees
Done? Great, go back to the top and hit that cardio again! 3 Rounds of each!
Cardio, Bodyweight, Cardio, Bodyweight, Cardio, Bodyweight, STOP!
I’m Totally Doing Mobility in 2018 Pt. 3 (No Measure)
30 seconds Lizard on hands
30 seconds Lizard on elbows
30 seconds Lizard w/ rotation
Start on your right and complete the whole cycle, then switch to your left. Complete the entire cycle twice, breathing into each stretch and finding places that you personally need additional time. Make notes of those areas and apply a few extra seconds each day to mobilizing that area.
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5/5 SA KB DL
5/5 Single DB Front Squats
5/5 Single DB Thrusters
20 Mountain Climbers
Strength
Metcon (Weight)
3 SETS*
8 SA KB or DB Deadlifts
8 SA KB or DB Cleans
8 SA Front Rack KB or DB Lunges
*1 Set = 8-8-8 on Both L/R Side
(Score is Weight)
Strength – HOME
Metcon (Weight)
3 SETS*
8 SA DB Deadlifts
8 SA DB Cleans
8 SA Front Rack DB Lunges
*1 Set = 8-8-8 on Both L/R Side
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
100′ KB Farmer Carry (70/53)|(53/35)
15 DBL KB Deadlifts
25 Wall Balls (20/14)|(14/10)
(Score is Time)
Workout – HOME
Metcon (Time)
4 ROUNDS FOR TIME
100m DB Front Rack Walk
15 DBL DB Deadlifts
20 DB Thrusters
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Max DB Deficit Push-Ups
1:00 Max DB Renegade Row
STATION 2
1:00 Max DB DL
1:00 Max DB Power Clean
STATION 3
1:00 Max DB Strict Press
1:00 Max DB Push Press
STATION 4
1:00 Max Burpees
1:00 Max Burpee Box Jump
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Groiners
10 Bootstrappers
10 Pike to Push -Up
10 Deadbugs
Into…
2 ROUNDS
5/5 SA DB Thrusters
5/5 SA DB Deadlift
10 Up Downs
10 V-Ups or Tuck Ups
Workout
Metcon (No Measure)
EMOM x 5 MINUTES
MIN 1 – 10 Wall Balls or Single DB Thrusters*
*Every minute, increase reps by 5…if fail, stick with final number
(…15-20-25-30)
-Rest 1:00-
EMOM x 5 MINUTES
MIN 1 – 4 DB Up-Downs*
*Every minute, increase reps by 4…if fail, stick with final number
(…8-12-16-20)
-Rest 1:00-
EMOM x 5 MINUTES
MIN 1 – 10 V-Ups or Tuck-Ups*
*Every minute, increase reps by 5…if fail, stick with final number
(…15-20-25-30)
(No Measure)
Workout – HOME
Metcon (No Measure)
EMOM x 5 MINUTES
MIN 1 – 15 Backpack Thrusters
*Every minute, increase reps by 5…if fail, stick with final number
(…20-25-30-35)
-Rest 1:00-
EMOM x 5 MINUTES
MIN 1 – 4 Backpack Up-Downs*
*Every minute, increase reps by 4…if fail, stick with final number
(…8-12-16-20)
-Rest 1:00-
EMOM x 5 MINUTES
MIN 1 – 10 V-Ups or Tuck-Ups*
*Every minute, increase reps by 5…if fail, stick with final number
(…15-20-25-30)
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1 ROUND
1 Minute Jog in place
20 Walking Knees to Chest, in place
20 Walking Quad Stretch, in place
20 Lunges
20 Toy Soldiers
1 Minute Jog in place (high knees on coach command)
1 ROUND
10 Air Squats
10 Up Downs
10 Side Lunges/Cossack Squats
5 Good Mornings
5 Burpees
Workout
The Abdominal Enchilada Sandwich (AMRAP – Reps)
5 SETS
5 minute AMRAP
10 Burpees w/ High Jump
20 Straight Leg Sit Ups*
30 Plank Knee to Elbows
40 Flutter Kicks
Then in remaining time…
Max Wall Balls or Thrusters or
Box Jumps or Step Ups or Air Squats
(Score is Total Reps of last movement, or just go hard!)
Touch the ceiling/sky/top of bunker on burpees!
Add weight to the sit ups if you like. Plank K2E is on a 1 count, as are flutter kicks.
If you’d like to make this more difficult and want to do more abs, use a 2 count.
Cool down
Warm-up (No Measure)
Stretch n Abs
:45 Quad or Couch Stretch per side
:45 Plank
:45 8 Point Shoulder Stretch per side
:45 Hollow Hold
:45 Lizard per side
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES*
ROUND 1:
1 – 45s Lunges
2 – 100m Run + Max Bicep Curls
*Progress in ROUND 2
1 – 45s Suitcase Lunges
2 – 100m Run + Max DB Deadlifts
Then …
ROUND 3:
1 – 45s Step Ups
2 – 100m Run + DB Hang Muscle Cleans
Strength
Metcon (AMRAP – Reps)
ALTERNATING TABATA*
T1 – DB Bicep Curls
T2 – DB Deficit Push-up
*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.
(Score is Total Reps)
Strength – HOME
Metcon (AMRAP – Reps)
ALTERNATING TABATA*
T1 – DB Bicep Curls
T2 – DB Deficit Push-up
*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.
(Score is Total Reps)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
400m Run
20 Box Jump (24/20)
20 Up-Downs
20 DB Hang Power Cleans (35/20)|(25/15)
(Score is Rounds + Reps)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
400m Run
20 Tuck Jumps
20 Up-Downs
20 DB Hang Power Cleans
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
250m Row
10 Hollow Rocks
10 DB Lunges
STATION 2
AMRAP
15/12 Cal Bike
10 Ring Rows
10 DB DL
STATION 3
AMRAP
20 Double Unders
10 Med Ball Cleans
10 DB Strict Press
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
100m Jog
30’ Walking Knees to Chest
30’ Walking Quad Stretch
30’ Walking Lunge
30’ Walking Quad Stretch
30’ Toy Soldiers
200m Run
1 ROUND
10 Air Squats
10 Up Downs
10 Cossack Squats
5 Barbell Kang Squats
5 Burpees
5 Tempo Back Squats (31X1)
Strength
Back Squat (1×2)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Back Squat*
*Start moderate and build to heavy.
(Score is Load)
Workout
Metcon (AMRAP – Reps)
3 SETS
ON A 5:00 RUNNING CLOCK…
20 Burpees
20 Sit-Ups
100m Run
Then in remaining time…
Max Wall Balls (30/20)|(20/14)
(Score is Total Reps)
C. STRENGTH / GYMNASTICS
Snatch Balance (5-5-5*)
SNATCH BALANCE
5-5-5*
*Keep loading light to moderate — receive in squat position. Goal is speed and accuracy. Use this as a warm-up for 2RM Snatch.
(Score is Load)
-Rest as Needed-
Snatch (2RM)
FOR LOAD
2RM Snatch*
*Reps do not need to be TNG. But athlete must get back to the bar without too much hesitation.
(Score is Load)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1 ROUND
20 Glute Bridges
10 Straight Leg Sit-Ups
15 BW Good Mornings
20 Alt. BW Lunges
Into…
2 ROUNDS
10/10 SL Glute Bridge
5/5 Turkish Sit-Ups *light DB/KB
10 Russian KB Swings
10 Alt Goblet Reverse Lunges
Workout
Metcon (AMRAP – Reps)
3 SETS
2:00 MAX Russian KB Swing
2:00 MAX DB/KB Goblet Alt. Reverse Lunges
2:00 MAX DB/KBTurkish Get-Up*
*Switch arms every repetition
-1:00 Rest b/t Sets-
(Score is Total Number of Reps)
Workout – HOME
Metcon (AMRAP – Reps)
3 SETS
2:00 MAX Backpack Swing
2:00 MAX Backpack Alt. Reverse Lunges
2:00 MAX Backpack Turkish Get Ups*
*Switch arms at the 1:00 point
-1:00 Rest b/t Sets-
(Score is Total Number of Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
8/8 Single Arm High Pulls
30 Flutter Kicks
8/8 1/2 Kneeling Strict Press
(No Measure)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up (No Measure)
PLAY THIS ALL DAY AND FORGET ABOUT EVERYTHING
https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3
CLAAAASIC 1992 ED LOVER & DR DRE NYC MIXTAPE
https://www.mixcloud.com/DJAndySmith/dj-andy-smith-lockdown-tape-digitising-vol-6-ed-lover-dr-dre-1992-wbls-new-york-city-hip-hop/
Spastic fast electronics
https://drumcorps.bandcamp.com/album/radio-mix
Spastic fast electronics
Black Sabbath Paris LIVE Concert 1970
https://youtu.be/6jdAe2Qrsq0
DEEP PED in sport documentary:
https://www.netflix.com/title/80168079
Great Pro Wreslting Doc;
https://www.netflix.com/title/70000781
This is probably what you need right now:
https://www.netflix.com/title/70093991
—-
WARM UP!
3 Rounds
10 Alternating Birddogs
8 Sumo Deadlifts, slow on the way down
6 Glute Bridges, squeeze at the top
4 Plank to Downward Dog to Push Up
Metcon (No Measure)
Alternating EMOM 16
Min 1: Sumo Deadlift, 12 reps
Min 2: Dips, 10-15 reps
Min 3: Cossack Squat, 10 reps*
https://youtu.be/YvxmS5BIPi8
Minute 4: 10 Side Plank Hip Raises per side.
Deadlift should be challenging but doable. If you’re limited in weight, slow down on the way down. The slower you go, the higher the tension, the great the training effect.
For dips, pick a modification and rep range that is challenging but doable for 10-15 reps.
*For most, this should be a mobility exercise. If you’re advanced, you can hold a KB or DB in goblet
Metcon (Time)
For Time
10-9-8-7-6-5-4-3-2-1
Curl and Press or Clean & Jerk
2x Alternating Step Back Lunges
—
For Curl and press, move with control!
This is not a race. Move effectively and move well.
If you’re doing clean and jerks, pick a weight you can move with great form!
For lunges, use any weight or no weight – your choice.
STRECH OK? SERIOUSLY, STRETCHING IS SO IMPORTANT – SPEND 5 MINUTES DOING IT EVERYDAY (No Measure)
30 seconds per position:
Seated Hurdler Stretch, try to extend the stretch with deep breathing
https://youtu.be/IbngSHjIrAk
Seated Upper Trapezius Stretch
https://youtu.be/2A_o8kGYmzw
Levator Scapula Stretch
https://youtu.be/GSoXPJRnR6E
Simple Anterior Scalene Stretch
https://youtu.be/Qtn6FFFrnuU?t=37
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (Time)
FOR TIME
5k Run
-Rest as Needed-
NOT FOR TIME
5k Row
(Score is Time for Run)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 ROW/BIKE/RUN (Increase pace every :15)
Into…
4 ROUNDS (:20 work, :10 rest)
MOVT 1 — Up-Downs
MOVT 2 — Inch-Worms (no Push-Up)
Into …
4 ROUNDS (:20 work, :10 rest)
MOVT 1 — Active Bar Hang
MOVT 2 — Push-Ups
*1 Round = Both Movements
Workout
Metcon (Time)
FOR TIME*
21-18-15-12-9
Cal Row
C2B Pull-Up
Strict Dips (Ring, Box or Bar)
*Weight Vest Optional.
(Score is Time)
Finisher
Metcon (No Measure)
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks
-Rest as needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
FOR TIME: (5 MINUTE CAP)
1 Round
1:00 Run/Bike
12 Up Downs
10 Push-ups
10 Tuck-ups
:30 Push-up Plank
1 Round
1:00 Run/Bike
12 Burpees
10 Push-ups
10 Tuck-ups
:30 Elbow Plank
Strength
Metcon (Weight)
4 SETS
5 Strict Knees 2 Chest + 10 Kipping Knees 2 Chest
8 Push Press (Building)*
1:00 Plank Hold
*Push Press must come from the floor.
(Score is Weight)
Strength – HOME
Metcon (Weight)
4 SETS
15 Slow Tuck-Ups
10 DB Push Press (w/ Slow Lower to Shoulder)
1:00 Plank Hold
(Score is Weight)
Workout
Metcon (4 Rounds for time)
EVERY 3:00 x 4 SETS
12/10 Cal Bike
10 Toes 2 Bar
8 Push Press (135/95)|(95/65)
6 Burpee Over Bar
(Score is Each Set for Time)
Workout – HOME
Metcon (4 Rounds for time)
EVERY 3:00 x 4 SETS
:45 Sprint Run, Bike or Row
10 V-Ups
10 DB Push Press
10 Burpees
(Score is Each Set for Time)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max DB Push Press
STATION 2
Max Box Jump
STATION 3
Max Cal Row
STATION 4
Max KB SDHP
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
100m run
Then…
AMRAP 5:00
5/5 DB Deadlift
5/5 DB Push Press
5 Up-Down Step Up
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Alt. DB Clean & Jerk
5 Burpee Box Jump Over
200m Run
(Score is Rounds + Reps)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Backpack Ground to Overhead
5 Burpee Over Backpack
200m Run
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
2:00 Plank Hold*
20 Feet Together Squats
1:00 Farmer Hold (AHAP)
*Any variation of Plank Hold is allowed. Goal is to hold as long as possible.
(No Measure)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
View Public Whiteboard
Skill
Alternating Tabata (No Measure)
6 minutes, 4 rounds each:
Double Unders or Jumping Jacks
Elbow Plank
Super Mans
L.G. 5000! (AMRAP – Rounds and Reps)
25 minute AMRAP of:
44 Kb or Db Russian Swings
33 Burpees
22 V-Ups
11 Burpees
Every 2:00 rest for :30 seconds
-10 total rounds, pick up where you left off
-based on your fitness level, establish a light, moderate, advanced or Steve Prefontaine pace.
– Use a lighter weight to do more cardio, choose a heavier weight to do more strength. Use a laundry detergent bottle, backpack or other object in place of KB or DB. If no weight, you can do box jumps, step ups, plyo jumps of Plank Knee to elbows.
Maintain form at all costs! Burpees should be CRISP – if you need to go to up/downs or squat thrusts to maintain movement integrity.
—
Happy Birthday Lindsay G! Lets GOOO!!!
Abdominal Supplement 41 (Time)
5 x 30 Hollow Rock.
Rest as needed to perform sets unbroken.
Scale to less reps, modified hollow rock or both
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
:20 Work, :10 Rest
Hollow Hold
STATION 2
:20 Work, :10 Rest
DB Bent Over Row
STATION 3
:20 Work, :10 Rest
DB Front Squat
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Extended Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
10 Lunges
:30 Single Under
10 Air Squats
:30 Deadbugs
Strength
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 8 Back Squats (Building)
MIN 2 -:40 Double Unders or :40 Attempts
(Score is Weight)
Strength – HOME
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 12 DB Front Squats
MIN 2 -:40 Double Unders or :40 Mountain Climbers
(Score is Weight)
Workout
“PURPLE COBRA” (Time)
FOR TIME
50-40-30-20-10
Double Unders
Sit-ups
Russian KBS (53/35)|(35/26)
-15:00 Hard Cap-
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME
50-40-30-20-10
Air Squats
Sit-ups
DBL DB Russian Swing
(Score is Time)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Bike
10 Groiners
10 Reverse Lunges
10 Forward Lunges
1 ROUND
1:00 BIKE
20 Mountain Climbers
10/10 Split Squats
10 Alt Cossack Squats
Workout
Metcon (Time)
FOR TIME
40-30-20-10
Alt. Jumping Lunges
Cal. Bike
Mountain Climbers*
*Opposite knee to opposite elbow
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME
40-30-20-10
Alt. Jumping Lunges
Backpack Floor Press
Mountain Climbers*
*Opposite knee to opposite elbow
(Score is Time)
