3.27.17
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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.