Monday

CrossFit 262 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

We’re slowly going to start using TRIIB. Go to triib.com and try to login with your wodify credentials (you may need to click “forgot password” and reset it). Workouts will be posted in both apps for a while until we fully transition to Triib.

Warmup:

400m run/row

then 2 rounds:

Down Dog-> Lizard R

Down Dog-> Lizard Left

Down Dog-> Pigeon R

Down Dog-> Pigeon L

10 Fire Hydrants per side

5 “quarter, half, full” air squats

———————————–

Half the class will start with Strength while half the class starts with the metcon, then we’ll switch.

Strength: 15 Minute EMOM

1: 8 Back Squats

2: Plank or Handstand hold

3: Rest

Recommended percentage 60% – 70% of 1RM.

———————————

Metcon:

15 Minute AMRAP

10-20-30-40-…

Calorie Row

Push Ups

Dumbbell Push Press (50/35)

10s the first round, 20s the second round, 30s the third… etc.

———————————

Stretch

:45 Per Stretch

Quad or Couch Stretch

Thread the Needle

8 Point Shoulder Stretch

SUNNNDAAAYYYYY

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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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.

LIFTURDAY

CrossFit 262 – CrossFit

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Snatch (12×1 OTM)

:03 PAUSE @KNEE

Clean and Jerk (8×1 OTM )

:03 PAUSE @KNEE ON CLEAN & @CATCH ON JERK

Metcon (Time)

3 ROUNDS:

400M ROW

15 POWER CLEAN

10 PUSH JERK
Rx 50% of TODAYS CLEAN & JERK

Sats

CrossFit 305, CrossFit A1A – CrossFit

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Metcon (AMRAP – Reps)

WARM UP

12 SAMSON LUNGES, PER LEG

12 PAUSE AIR SQUATS

12 DEADLIFTS

12 RUSSIAN KB OR DB SWINGS

12 SIT UPS

12 PUSH UPS

12 FAST 2 COUNT JUMPING JACKS

Metcon:

4 Minutes on, 1 Minute off for

25 Minutes (5 Rounds)

60 Double Unders or Jumping Jacks

30 Russian Twists (2 Count)

then AMRAP:

10 Burpees

10 Bent over Rows (any object)

10 Push Press (any object)

Every new round start with the 60 dubs and 30 russian twists buy in, then go into the AMRAP (starting at the beginning).

Score will be total reps completed across all amraps.

Ab Supplement:

100 Crab Cross Body Toe Touches

https://www.youtube.com/watch?time_continue=3&v=8AvqI6jxbas&feature=emb_title

Friday

CrossFit 262 – CrossFit

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Metcon (Time)

Warm Up:

10 Reps Each

Butt Kickers

High Knees

Floor touch n jump

Drop Squats

Toy Soldiers

Plank to Down Dog

———————————

For Time:

30-20-10

4x Double Unders

(120-80-40)

2x Butterfly Sit Ups

(60-40-20)

Single Arm DB Hang Squat Cleans

(30-20-10)

Rx (40/25) Rx+ [50/35]

—–Right into—–

4 Rounds

500m Row/.6 Mile Bike/400m run

1:00 Plank any way (accumulate 1 minute)

————————————–

Finisher:

21-15-9

Bicep Curls

Diamond Pushups

————————————-

Stretch:

:30 of each

Calf Stretch each side

Cobra Stretch

Quad Stretch

8 Point Shoulder Stretch each side

Its the fry day! (sweet potato)

CrossFit 305, CrossFit A1A – CrossFit

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Metcon (Time)

Warm Up:

10 Reps Each

Butt Kickers

High Knees

Floor touch n jump

Drop Squats

Toy Soldiers

Plank to Down Dog

———————————

For Time:

30-20-10

4x Double Unders or lateral hops

(120-80-40)

2x Butterfly Sit Ups

(60-40-20)

Light Thrusters

(30-20-10)

—–Right into—–

4 Rounds

500m Row/.6 Mile Bike/400m Run/2 minute high knees

1:00 Plank any way (accumulate 1 minute)

————————————–

Finisher:

21-15-9

Bicep Curls

Diamond Pushups

————————————-

Stretch:

:30 of each

Calf Stretch each side

Cobra Stretch

Quad Stretch

8 Point Shoulder Stretch each side

Thurs…day?

CrossFit 262 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Warm Up:

:30 of each

Jumping Jacks

Step Back Lunges

PVC Pass Throughs

PVC Bent Over Rows

PVC Bicep Curls

PVC OHS

———————————-

Alternating EMOM 12:

Minute 1: 5-10 Pull Ups or Muscle Ups or Ring Rows (strict, weighted, kipping, etc.)

Minute 2: 10 Overhead Squats

Pick an appropriate weight for you.

Alternate with the box next to you so you aren’t both at the rig at the same time.

——————————-

Metcon:

6 Minute AMRAP

5-10-15-20-25-30…

Kettlebell Swings (53/35)

Goblet Step Back Lunges

Box Jumps

-2 minute rest-

Repeat 6 Minute AMRAP starting from the beginning

Score is the lowest score between the 2 attempts at the amrap.

Thursday you say?!

CrossFit 305, CrossFit A1A – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Warm Up:

1:00 of each

Jogging

Plank

Grok Squat

Hollow

Jogging

———————————-

Alternating EMOM 12:

Minute 1: 10 Side Bends per side (hold any weight, go slow and squeeze that oblique)

Minute 2: 15 Overhead Squats or Front Squats

Pick an appropriate weight for you. Preferably light until your form is impeccable.

——————————-

Metcon:

6 Minute AMRAP

5-10-15-20-25-30…

Russian Kettlebell Swings (53/35)

Goblet Step Back Lunges

Broad Jumps 4′

-2 minute rest-

Repeat 6 Minute AMRAP starting from the beginning

Score is the lowest score between the 2 attempts at the AMRAP.

—————————

Stretch:

:45 of each, all laying on back with shoulder blades on ground:

-Right knee across body

-Left knee across body

-Both Knees pulled to chest

-Right leg hamstring stretch (right leg straight up in the air, you grab your toe or leg and gently pull to stretch)

-Left leg hamstring stretch

Wednesday

CrossFit 262 – CrossFit

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Metcon (3 Rounds for time)

Warm Up

3 Rounds

40 Single Unders

20 Double Unders

10 Jumping Jacks

5 Lizard Rotations per side

————————————

If you don’t finish a section, move onto to next anyway. If you DO finish a section, rest until the start of the next one. Record time of completion for each.

At 0:00

50 Single Arm Devils Presses (40/25)[50/35]

EMOM 10 Double Unders

at 10:00

1 Mile Run

at 20:00

50 Straight Leg Medball Sit Ups [20/14]

[Rx+ 50 Toes to Bar]

hey hey hey – IT’S THE 27th OF MAY!

CrossFit 305, CrossFit A1A – CrossFit

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Pick It Up!!! (Time)

WOD DEmo & Scaling Options

https://youtu.be/2U2waQEsRu8

-Warm Up

:30 high knees

:30 butt kickers

:30 jumping jacks

:30 prisoner jacks

:30 toy soldiers

x 2

Then:

Light deadlift x 10

Light medium deadlift x 10

(if you only have one weight, slow it down on the way down!)

-Strength

10-10-10

or

Sumo Deadlift 20-20-20

As heavy as possible understanding that you have to add weight over the next few weeks if possible, rest 90 seconds between sets. HEAVIER THAN LAST WEEK.

Deadlift can be barbell, Heavy Kettlebell, Stone, Log, etc.

if you’re going lighter, do a sumo deadlift with great form. Even with no weight, when done correctly this is a great hamstring and glute movement.

IF YOU NEED LESS REST plank between sets.

-Conditioning

T”iger Blood Plus”

5 Rounds

Run 200*

10 Clean & Jerks**

*or Row 250 or 100 Double Unders or 100 high knees or 100 prisoner jacks (CARDIO!!!)

**Use a Barbell or 2 dumbbells or 1 dumbbell or a kettlebell or a sandbag or a log

-Abs

6 minute AMRAP – get busy!

50 Flutter Kicks, 1 count

10 Side Plank Hip Raises Per Side

Tuesday

CrossFit 262 – CrossFit

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Hang power clean and jerk (1-1-1-1-1…)

20 Minutes to work on complex. Go over technique and then build with good technique as far as desired.

Metcon (Time)

Chipperwa Falls

50/40 Calorie Row

40 Deadlifts (135/93)

30 Burpees

20 Shoulder to Overhead (135/93)

10 Power Cleans

50/40 Calorie Row

Aftermurph

CrossFit 305, CrossFit A1A – CrossFit

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Metcon (AMRAP – Reps)

Warmup:

Top Down Warmup, 10 of each

Neck Circles

Arm Circles

Trunk Rotations

Quad Stretches

Knees to Chest

Toy Soldiers

Ankle Rotation

—————————-

STRENGTH:

5 sets of 10+10

10 Bicep Curls right into 10 Strict Presses

Rest as needed between sets.

———————————

METCON:

Abs Sole Lute Lee

20 Minutes, :20 on :10 off

Bicycle Crunches

Bicycle Crunches

Plank

Plank

Lateral Hops

Lateral Hops

Supermans

Supermans

Push Press

Push Press

Repeat 4 times to complete 20 minutes.

————————————-

Stretch:

1:00 Each

Quad or Couch Stretch

Child’s Pose

Thread the needle

Calf Stretch

Are You A Smurph, a Burph or a Durph?

CrossFit 305, CrossFit A1A – CrossFit

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(?)urph (Time)

Pick one: Run 1 mile, Row 1600 meters, bike 2 miles, 500 double unders, 500 single unders, 5 rounds of 50 mountain climbers/50 jumping jacks

Then:

50 Pull ups or burpees or 100 Russian KB Swings

100 Push Ups

150 Air Squats

Break up as desired (5/10/15, 10/20/30, etc)

Then, repeat cardio

*If you’ve been going all out and your pull ups are ok, you feel great, you’re not hungover and you feel like punishing yourself, go for a full Murph.

Memorial Day

CrossFit 262 – CrossFit

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Metcon (Time)

Half Murph:

Run 1 mile

50 pull ups

100 pushups

150 air squats

Run 1 mile.

Break up middle stuff as desired (10 rounds of 5/10/15). If you have a weight vest, wear it.

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Sun Day

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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421 FIERCE! (No Measure)

EYYYY! OK!!!



DANCE TO THIS:

https://youtu.be/QHDRRxKlimY

——

THE FIRST TWO PARTS TODAY ARE ON A 45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)

-WARM UP-

ISOMETRICS ALTERNATING EMOM 12!

MIN 1: HOLLOW HOLD

MIN 2: SUPERMAN

MIN 3: PLANK

MIN 4 : WALL SIT

45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)

-REST 2+ MINUTES-

SKILL/CONDITIONING EMOM 16

MIN 1: PULL UPS OR BENT OVER ROWS

MIN 2: DOUBLE UNDERS OR MOUNTAIN CLIMBERS

MIN 3: HANDSTAND OR TENSION PLANK

MIN 4: SHUTTLE SPRINT, ROW, BIKE, HIGH KNEES, JUMPING JACKS, ETC – CARDIO!

45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)

-REST 2+ MINUTES-

-FINISHER-

WITH LIGHT WEIGHT!

USE WATER BOTTLES, 2.5# WEIGHTS, VERY LIGHT DBS, ETC. GO LIGHT AND HAVE PERFECT FORM!

✅3 sets ✅

🤓10 bent over raise (rear delt)

👍🏼10 front raises/side (anterior delt)

🚀10 side raises (medial delt)

🍑10 turn out bicep curls

🚀10 triceps kick backs

https://www.youtube.com/watch?v=n1xK_je-IeE

Abs for rest: 10 bench crunches, then 10 more per each side.

SLOW, CONTROLLED WITH VERY LIGHT WEIGHT. IT SHOULD BURN, BAD

-FINISHER-

5 X 10 ‘THE ULTIMATE V-UP’

1 V-UP

1 ALTERNATING LEG V UP, R

1 ALTERNATING LEG V UP, L

-STRETCH-

BUTTERFLY STRETCH https://youtu.be/4J7kbCmPScQ

SEATED SHOULDER STRETCH

https://youtu.be/XMsBC9-vSDs

SEATED TRICEP STRETCH

https://youtu.be/nbHOmIYMazk

LIZARD STRETCH

https://youtu.be/BSjh9I8xMX4

LIFTURDAY IS BACK!!!

CrossFit 262 – CrossFit

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Snatch (12×1 OTM)

Clean and Jerk (12×1 OTM)

Metcon (AMRAP – Reps)

4MIN AMRAP

4 POWER SNATCH

4 HANG SNATCH

4 OVERHEAD SQUAT

-1MIN REST-

4MIN AMRAP

4 POWER CLEAN

4 HANG CLEAN

4 FRONT SQUAT

-1MIN REST-

4MIN AMRAP

4 PUSH PRESS

4 PUSH JERK

4 SPLIT JERK

-1MIN REST-

(Rx 75/53)

(Rx+ 115/83)

:)

CrossFit 305, CrossFit A1A – CrossFit

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Buff Knuckles (AMRAP – Reps)

Alternating EMOM 32!

Min 1: V-Ups

Min 2: Kb Swings

Min 3: Goblet or Air Squats

Min 4: Flutter Kicks

Min 5: Floor Touch & JUMP HIGH!

Min 6: Mountain Climbers

Min 7: Bicycle Crunches

Min 8: High Knee Sprint in Place*

*When Coach Says DROP! Sprawl and get back up & Sprint!

Friday Bro

CrossFit 305, CrossFit A1A – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Warm up:

400m Jog

:20 Pigeon Stretch per side

:20 Calf Stretch per side

5 Pushups to Down Dog

10 Wide Leg Touch floor and reach overhead

——————————–

Workout:

24 Minute AMRAP*

30 Up Downs (no pushup burpees)

25 Butterfly Sit Ups

20 Deadlifts

15 Push Ups

10 Straight Leg Sit Ups (use weight if you want)

*Minutes 0, 5, 10, 15, 20 are all a 1 minute plank (any way), then start back up where you left off on the AMRAP

——————————-

Finisher:

21-15-9

Bicep Curls

Hollow Rocks

——————————

Coaches’ Choice Stretch

Fridayyy

CrossFit 262 – CrossFit

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Metcon (Time)

If you are doing the Zoom class, please switch your location to A1A to see what your workout is.

Warm up:

400m Jog

:20 Pigeon Stretch per side

:20 Calf Stretch per side

5 Pushups to Down Dog

5 Wide Leg Touch floor and reach overhead

——————————–

Workout:

3 Rounds for Time:

800m Run

25 Butterfly Sit Ups

20 Weighted Box Step Ups (50/35)

15 Push Ups

——————————-

Finisher:

21-15-9

Bicep Curls

Hollow Rocks

Thursday

CrossFit 305, CrossFit A1A – CrossFit

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Metcon (Time)

Warm Up:

2 Minutes Double Under Practice or simple cardio, then:

4 rounds “Shindy” at warmup pace:

5 Bicep curls

10 Push Ups

15 Air Squats

—————–

Strength:

12 Minute Alternating EMOM

Minute 1: 10 Bent Over Rows + 10 Sit Ups (Bar option 5 Pull Ups + 5 toes to Bar)

Minute 2: :30 Thrusters any weight

—————-

Workout:

42 – 30 – 18

Goblet Lunges

2x Double Unders/Line Hops

Russian Twists (2 Count)

————–

Stretch:

:30 Per Side on Each

Calf Stretch

Pigeon Stretch

Couch Stretch/Quad Stretch

Cobra Stretch

Thursday

CrossFit 262 – CrossFit

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Metcon (Time)

If you are doing the Zoom classes at home, switch your location to A1A to see the at home workout!

Warm Up

2 Minutes Single Under/Double Under Practice

Then

4 Rounds of “Shindy”

5 bicep curls (empty bar)

10 push Ups

15 Air Squats

—————–

Strength:

12 Minute Alternating EMOM

Minute 1: 5 Pull Ups + 5 toes to Bar

Minute 2: 10 Thrusters (95/63)

Alternate with the box next to you so you aren’t right next to someone on the rig at the same time.

—————-

Workout:

21 – 15 – 9

Front Squat (95/63)

Bar Facing Burpee

2x Double Unders

BACK AT IT

CrossFit 262 – CrossFit

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Metcon (Time)

If you’re at home, switch your location to “A1A” to see the ZOOM workout.

Warm Up

Warm Up

3 Rounds:

250 Meter Row

20 Alternating Step Ups

15 Push Ups

——————————-

Strength

15 Minute EMOM

Minute 1: 12 Single Arm Dumbbell Press

Minute 2: 12 Single Arm Dumbbell Press

Minute 3: 12 Single Arm DB Row

Minute 4: 12 Single Arm DB Row

Minute 5: Rest

———————————

Metcon:

4 Rounds for Time:

600m Row (.75 Mile Bike)

30 Alt. DB Snatches

15 Box Jumps

hump DAY

CrossFit 305, CrossFit A1A – CrossFit

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Metcon (Time)

Warm Up

Warm Up

3 Rounds:

250 Meter Row/1 Minute Jog

20 Alternating Step Ups or Alternating Leg Glute Bridges

15 Push Ups

——————————-

Strength

12 Minute EMOM

Minute 1: 12 Single Arm Press Left

Minute 2: 12 Single Arm Press Right

Minute 3: 6/6 SLOW Side Plank Hip Raises

———————————

Metcon:

4 Rounds for Time:

30 Mountain Climbers (2 Count)

30 Alt. DB Snatches

15 Box Jumps or Tuck Jumps or squat jumps

Tuesday

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

1 minute couch stretch/side

3 rounds:

10 Jeff Costomiris Daisy pickers

10 shoulder taps

10 sit-ups

10 windmills

1 minute plank hold

1 minute Samson stretch/side

Metcon

Metcon (Time)

5 Rounds For time:

19 Kettlebell Swings

19 Sit-ups

19 Burpees

Strength

upper body pull (5×10, alternating )

5 super sets x 10 reps:

10 bent over row/side

10 upright row

Stretch

Metcon (No Measure)

:30/side

arm across chest

elbow overhead

fingertips pulled back

pec stretch

upward dog