Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS…

10 Arm Haulers

10 Sit Ups

2 ROUNDS…

5/5 Tempo DB Strict Press (30X1)

10 Box Jumps + Step-Down (Low Box)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

10 DB Strict Press

10 Box Jumps

-Rest 1:00-

2 ROUNDS FOR TIME

10 DB Push Press

10 Box Jump Overs

-Rest 1:00-

2 ROUNDS FOR TIME

10 DB Push Jerks

10 Burpee Box Jump Overs

-12:00 Hard Cap-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 of Flow Stretching

(No Measure)

SATURDAY WOD

CrossFit 262 – CrossFit

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Metcon (Time)

5MIN AMRAP:

WALL BALL “CINDY”

5 PULL-UPS

10 PUSH-UPS

15 WALL BALLS

5 ROUNDS: (EMOM)

2 SQUAT CLEANS

1 CLUSTER

2 THRUSTERS

-BUILD IN WEIGHT

21-15-9

CAL ROW

BURPEES OVER ROWER

SHORT “ANNIE”

40-30-20-10

DOUBLE UNDERS

SIT-UPS

Saturday

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

15 Slam Balls

15 Cal Row

STATION 2

AMRAP

10 Slam Balls

10 Cal Row

STATION 3

AMRAP

8 Slam Balls

8 Cal Row

Saturday

Announcements

👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

50 HSPU*

*Strict or Kipping, work on your weaker skill!

(Score is Time)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15 HSPU

15 Pull-Ups

15/12 Cal Bike

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP…IN TEAMS OF 2:

JUNKYARD DOG WARM-UP

5X EACH PARTNER

P1: Sit with legs straight in front of the body, arms out like a T

P2: Jump over 1 arm + legs + 1 arm x 5 reps

Then…

5X EACH PARTNER

P1 starts at the bottom of a Push-Up while P2 jumps (two-foot takeoff) over their body

P1 comes to the top of a Push-Up while P2 army crawls under their body

Switch after 5 reps

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

3 ROUNDS FOR TIME*

1000m Row

80 Wall Balls

60 Burpees

*P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.

(Score is Time)

Finisher

Metcon (No Measure)

IN TEAM OF 2…

3 SETS FOR MAX REPS*

:45 Russian Twist

:15 Transition / Rest

:45 Plank Hold

:15 Transition / Rest

P1 performs Russian Twists while P2 holds Plank. Once :45 expires, transition and switch roles.

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (3 Rounds for time)

3 SETS FOR QUALITY

20 Back Rack Lunges (155/105)

20 Tall Box Jump (30/24)

20 Unbroken Toes to Bar*

-2:00 Rest b/t Sets-

*If athlete can not perform 20 unbroken TTB, choose the highest number able to perform unbroken.

(Score is Time for Each Set)

Saturday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Weightlifting

Power Clean (3-3-3-3-3)

Metcon

Metcon (Time)

4 Rounds

11 burpees over bar

11 pullups

11 power cleans 115/83

Rest one minute