Sunday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED

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Metcon

East Bound & Down (Time)

Two Rounds for total time:

Row 200 meters each

20 Burpees each

Row 200 meters, each

20 Pull Ups each

Row 200 meters each

20 Overhead Lunge Steps 20/14

Row 200 meters each

20 Wall Balls

Row 200 meters each

20 toes to bar each

This workout is follow the leader style. The first partner completes the first row, followed immediately by the second partner. Upon the completion of the second partner’s row, the first partner moves on to burpees. Each set/row must be completed before moving on to the next task. This will result in 400 meters and 40 reps for each set/row. Scale as needed to finish in under 40 minutes. Scale beginner teams to 1 total round.

Beach WOD

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit A1A – RELOADED

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Metcon

Beach WOD 7 (AMRAP – Rounds and Reps)

25 Minute AMRAP:

10 Sandbag thrusters

walking lunge to trash can

jog to lifeguard tower

10 Squat thrusts

jog to water’s edge

50 Flutter kicks

swim back to start

bear crawl to sandbags

Saturday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit

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Weightlifting

Squat Clean (1-1-1-1-1-1-1)

Split Jerk (1-1-1-1-1-1-1)

Metcon

“Game Time Pt. 1” (Time)

For Time:

800m run

30 Burpees

AMRAP Clean and Jerk up to 7 min 95/63
In this workout you have 7 Minutes to complete an 800m run, 30 burpees for time. Once completed you may begin completing clean and jerks, which reduce your time by 5 seconds per rep. For example, Mark ‘The Shark’ Tamis completes the 800m run and 30 burpees in 5:05. He then uses his remaining time to complete 22 clean and jerks. His final time is 3:15 ( 305-110= 195 seconds)

Saturday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 305, CrossFit 848 – RELOADED

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Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute Amrap:

10 Dumbell Thrusters 45/30

200m run

10 Dumbell Squat Thrust-Deadlift

20 Lunges

10 GHD Situps

200m row
Scale GHD Situps to 30 butterfly situps.

The Dumbell Squat Thrust-Deadlift is performed by placing your hands on the dumbell handles, kicking your feet into a plank position, jumping your feet back in and standing up with the dumbells at your sides.

17.5

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit

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CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Thursday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED

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Rope Climb Skill Work

Practice Rope Climbing.

Legless, 1 hand, Inverted etc..

Flying (Time)

4-3-2-1

Rope Climb, 15′

Sprint 100 yards on a 10 yard out & back between each set of rope climbs.

Thursday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit

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Rope Climb Skill Work

Practice Rope Climbing.

Legless, 1 hand, Inverted etc..
If you’ve got great rope climbs and can climb like a monkey on steroids, go ahead and hit some muscle ups, ring or bar .

Flying (Time)

4-3-2-1

Rope Climb, 15′

Sprint 100 yards on a 10 yard out & back between each set of rope climbs.

Wednesday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED

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8 x 250 m row (8 Rounds for reps)

8 x 250 meter row on 3 minutes. Try to maintain your best 1k row pace or faster. Not time for each interval.
Substitute with 8×300 meter run if weather allows.

Abdominal Supplement 62 (No Measure)

21, 15 & 9 reps of:

Superman w/ medball in hands

https://www.youtube.com/watch?v=NO0uFeeWxJ0

Weighted V-Up

https://www.youtube.com/watch?v=6yYagCoInrA

Suicide Planks

https://www.youtube.com/watch?v=c1x7Q-DXRM4

Wednesday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit

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8 x 250 m row (8 Rounds for reps)

8 x 250 meter row on 3 minutes. Try to maintain your best 1k row pace or faster. Not time for each interval.
Substitute with 8×300 meter run if weather allows.

Abdominal Supplement 62 (No Measure)

21, 15 & 9 reps of:

Superman w/ medball in hands

https://www.youtube.com/watch?v=NO0uFeeWxJ0

Weighted V-Up

https://www.youtube.com/watch?v=6yYagCoInrA

Suicide Planks

https://www.youtube.com/watch?v=c1x7Q-DXRM4

Tuesday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit

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Snatch (10 x 1 EMOM)

Start light and build. Use any minute as rest as needed. Only 1 miss is allowed.

Make the Donuts (AMRAP – Rounds and Reps)

7 minute AMRAP of:

3 pull ups

5 toes to bar

7 box jumps 24/20

RX+ = 3 bar muscle ups, 30/24″ box

Wednesday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED

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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.

Wednesday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit

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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.

Sunday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit

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Weightlifting

Snatch (2-2-2-2-2-2-2)

Overhead Squat (2-2-2-2-2-2-2)

Metcon

Babaganoosh (Time)

For time:

60 Cal Row

50 Wallballs 20/14

40 Kettlebell Swings 70/53
Choose a kb and wallball that you can do unbroken. If you break the set, take a 5 minute rest and begin again with lighter weights.

Sunday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED

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Metcon

Goodbye Legs, It Was Nice Knowing You (Time)

5 rounds for time of:

10 Goblet Step Ups 53/35

20 yard shuttle sprint

10 Lunge Steps 53/35

20 yard shuttle sprint

10 Goblet Squats 53/35

20 yard shuttle sprint

Rest 1 minute

Set boxes at one end of the gym. Leaving enough room to lunge and squat between the box and sprint start, mark off 10 yards. After each 10 reps run out 10 yards, touch the ground past the mark and then return to your box/bell set up. Score is time at completion of last run.

RX+ = 70/53

Saturday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 305, CrossFit 848 – RELOADED

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Metcon

Metcon (Time)

5 rounds for time:

30 squats 35/36 kb

45′ Bear crawl

30 Anchored Situps

45′ crab walk

Saturday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit

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Weightlifting

Squat Clean (2-2-2-2-2-2-2)

Split Jerk (2-2-2-2-2-2-2)

Metcon

Metcon (Time)

5 rounds for time:

10 burpees

50 double unders

Beach Wod

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit A1A – RELOADED

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Metcon

Beach Workout (Time)

5 Rounds for time:

30 Kettlebell Squats 35/26

bear crawl to ocean

30 uphill situps

10 water submersion burpees

crab walk back to start

17.4

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit

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CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

17.4

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED

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17.4 RELOADED Edition (AMRAP – Rounds and Reps)

13-Minute AMRAP:

55 KB Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Hand Release Push-ups

Thursday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED

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Gymnastic Skill Session (No Measure)

Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!

Coaches Choice! (No Measure)

10 minute AMRAP of bodyweight movements. Show up, find out what your coach has cookin’!

Open participants: DO NOT do this. 10 minute easy bike, then stretch.

Thursday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit

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Gymnastic Skill Session (No Measure)

Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!

Coaches Choice! (No Measure)

10 minute AMRAP of bodyweight movements. Show up, find out what your coach has cookin’!

Open participants: DO NOT do this. 10 minute easy bike, then stretch.

Wednesday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED

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5 by 500 on 5 (Time)

5 x 500 meter row, run or ski; or .5 mile bike on 5 minutes.

Aim for consistency.

Start at about 85% effort.

1000 ABS!!! (Time)

1000 ABS!!!

10 alternating rounds of:

50 russian twists, no weight

25 sit ups

25 bicycle crunches, 2 count
Partner up and rip through it. Only nutrition will give you abs, but only ab work will make em pop.