2001 m Row or Run (1.25 miles)
11 Box Jumps (30/24)
11 Thrusters (115/83)
11 Burpee Chest to Bar Pull Ups
11 Power Cleans (135/93)
11 HSPU
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (225/153)
11 Push Jerks (115/83)
2001 m Row or Run (1.25 miles)*
Run 800 meters
Row 800/1,000 meters
Run 400 meters
Bear crawl 100 yards (6 x 50′)
Run 200 meters
4 rope climbs, 12′
Run 800 meters
Lunge 100 yards (6 x 50′)
Run 400 meters
Long Jump Burpee 50 yards (3 x 50′)
Run 200 meters
50 Wall Balls
Run 400 meters
—
RX+ Damper set at 6/7 on rower, +100/180 sled push in place of bear crawl, legless rope climb 12′, lunge with 45/25# plate, 100 wall balls
—
No time limit.
Coaches – move rowers out of crawl/lunge/burpee lanes after last athletes finish row.
1 Snatch EMOM for 12 minutes. Full squat, work on getting under bar. Build throughout.
400 run every 3 minutes until 50 toes to bar are accumulated
Rest 3 minutes
IS-A-DUMBELL
60 alternating DB snatches 40/25
15 minute time limit – scale toes to bar reps to be able to finish in no more than 3 rounds.
3 Front Squats + 5 Back Squats
3 front squats – rack it – immediately pick it up and do 5 back squats.
Build up to 70% of front squat max.
12 Minute AMRAP
RX and Masters 35+
3 Strict Pull Ups
6 Push Ups
9 Russian KB Swings 53/35
RX+
3 Muscle Ups (bar or ring)
6 Handstand Push Ups
9 American KB Swings 70/53
—
Scaled – Less pull ups or ring rows, dumbbell press or box push up. lighter KB.
Please do great push ups.
Handstand push ups start in lock out with feet on wall, feet must finish on wall with arms in lock out.
Alternating EMOM with 1 or 2 rope climbs
PLAYLIST: https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
12 Minute AMRAP
RX and Masters 35+
3 Strict Pull Ups
6 Push Ups
9 Russian KB Swings 53/35
RX+
3 Muscle Ups (bar or ring)
6 Handstand Push Ups
9 American KB Swings 70/53
—
Scaled – Less pull ups or ring rows, dumbbell press or box push up. lighter KB.
Please do great push ups.
Handstand push ups start in lock out with feet on wall, feet must finish on wall with arms in lock out.
5 rounds
10 DB hang clean and jerk 50/35
20 butterfly situps
10 plank pull through 50/35
https://www.youtube.com/watch?v=aFrXv1bdioY
7 x 200 on a 2 minute clock
score is slowest run
Complex
12min AMRAP:
200m Run
30 Reps Core
-Sit Ups
-Russian Twists
-Hollow Rocks
-Flutter Kicks
-Mountain Climbers
-Plank
15 – 12 – 9
Power Clean (115/73)
Burpee Box Jump Overs (24/20)
15 – 12 – 9
Front Squat (135/103)
2x Butterly Sit Ups
15 – 12 – 9
Deadlifts (185/133)
4x Double Unders
Rx+ Weights: 135/93, 165/113, 225/163
22 Minute Time Cap
Sit Ups: 30 – 24 – 18
Dubs: 60 – 48 – 36
“Being both a physician and middle-age athlete, I have seen the challenges and benefits of achieving and maintaining a high performance nutrition plan from all angles.
As a physician, our counsel in the medical realm is limited. Our focus has more and more gravitated towards pharmaceutical band-aides, and our recommendations and guidance are often tied to studies that have not yet appreciated the benefits of many nutrition plans adopted by high performing individuals.
As a middle-age athlete, I appreciated first hand the priority good nutrition takes in being able to break through in my age.
I was static and not making any progress for years until I joined The Dan Plan. While on The Dan Plan, I lost 30lbs bringing me back to my college weight, and after struggling for years to break 200lbs.
I was able PR in all triathlon distances by dozens of minutes, and I was able to break 12 hours in a full distance IronMan… something I thought unimaginable just a couple years ago.
The Dan Plan achieved this not just through a user friendly and flexible road map of choosing the right foods and proportions, but through a comprehensive support and guidance addressing influences on nutrition and compliance.
The Dan Plan offers something a diet book, journal, or podcast can never offer: A supportive team there to help trouble shoot your cravings, rebounds, and stagnation so that you can truly hit the results you intended!”
-Ryan M., Florida
50 Calorie Row/Bike/Ski
50 Push Ups
40 Calorie Row/Bike/Ski
40 Toes To Bar
30 Calorie Row/Bike/Ski
30 Strict Pull Ups
20 Calorie Row/Bike/Ski
20 Strict HSPU
10 Calorie Row/Bike/Ski
10 Ring Dips
WEIRDO PLAYLIST:
https://open.spotify.com/user/1238100311/playlist/0RsC0F3okUJ3ZQkeiYUj2f?si=DA8uQTiSRxiZmRblKYhI0w
1 Snatch EMOM for 12 minutes. Full squat, work on getting under bar. Build throughout.
Run 800 meters
70 Walking Lunge Steps
60 Wall Balls
50 Calorie Row
40 Walking Lunge Steps
30 Wall Balls
20 Calorie Row
20 Minute time limit. For each rep you don’t finish, add 1 second to 20 minutes.
Compare to Tuesday, June 4th. Hopefully we have made some wallball and running progress since then!
Hi Guys,
to allow our coaches to make the best choices for themselves and their families, both CrossFit 305 and CrossFit A1A will be closed Sunday and Monday, due to hurricane Dorian. we will evaluate Monday evening- Tuesday morning and send out an email (you know, if we have email) and inform you ASAP when we are reopening.
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!
100 DUs
21-15-9
Thrusters 95/65
Bar facing burpees
100 DUs
Hi Guys,
to allow our coaches to make the best choices for themselves and their families, both CrossFit 305 and CrossFit A1A will be closed Sunday and Monday, due to hurricane Dorian. we will evaluate Monday evening- Tuesday morning and send out an email (you know, if we have email) and inform you ASAP when we are reopening.
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run