Snatchurday
CrossFit 262 – CrossFit
Snatch Pull + Hang Snatch + OH Squat
Complex
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
200m Run
30 Reps Core
-Sit Ups
-Russian Twists
-Hollow Rocks
-Flutter Kicks
-Mountain Climbers
-Plank
sat
CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout
Metcon (Time)
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
Metcon (Time)
7 x 200 on a 2 minute clock
score is slowest run
Friday
CrossFit 262 – CrossFit
Metcon (Time)
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
Ryan smashed his weight loss goals, then he smashed an IronMan!
“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
Thursday
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Weirdos (Time)
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
Wednesday
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Hang Snatch (12 Minute EMOM)
1 Snatch EMOM for 12 minutes. Full squat, work on getting under bar. Build throughout.
The Joker (Time)
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!
Tuesday
Announcements
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.
CrossFit 262, CrossFit 305, 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!
Origin Feels (Time)
100 DUs
21-15-9
Thrusters 95/65
Bar facing burpees
100 DUs
Labor
Announcements
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.
CrossFit 262 – CrossFit
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Sunday
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Strength
Weighted Pull-ups (3-3-3-3-3)
Saturday
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Strength
Thruster (8-8-8)
HELL-O!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Helly (Time)
Run 400 meters
30 Wall Ball 20/14
30 Box Jumps 24/20
Run 400 meters
21 Kb Swings 53/35
12 Pull ups
Run 400 meters
21 Kb Swings
12 Pull ups
Run 400 meters
30 Wall Ball
30 Box Jumps
OHH YEAHHH FRIDAY PLAYLIST
–
https://open.spotify.com/playlist/5Gt0CBVhRWHPtk9zSkrALE
HAMS N GAMS
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Back Squat (10-10-10-10-10)
PLAYLIST!
Alternating EMOM with a hard set of perfect push ups
https://open.spotify.com/playlist/5iZvBwEtah0QjsOUhr9ydr
Mangled SQT (Time)
Three Rounds for time of:
Row or Run 200 meters
20 Alternating Dumbbell Snatch
RX+ – 60/45
RX – 50/35
Masters – 40/25
Scaled 30/20 or lighter, from the hang as needed
This is a sprint. GO!
Wednesday
CrossFit 262 – CrossFit
Push Press (3 – 3 – 3 – 3 – 3)
Build to a heavier final set than last week. Focus on dip and drive. Tight core throughout, straight down and up, driving out of the full foot.
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.
A-OK!
CrossFit 305, CrossFit A1A – CrossFit
Skill Stamina (AMRAP – Reps)
35 minute EMOM
Minute 1 – 15 Toes to Bar
Minute 2 – 50 double unders
Minute 3 – 15 second L-Sit
Minute 4 – 45 second wall sit with 45/25 plate
Minte 5 – Rope Climb x 2
Minute 6 – 4′ Long jump burpees
Minute 7 – Rest
Score is burpees, scale reps to finish each set inside of the minute. Stagger order of the first 5 movements as needed, do the burpees together.
4 feet is exactly the width of one rubber roll.
This one was GOOD – Lets do it again. https://open.spotify.com/playlist/5bFTQjJAAX33y5ZwFFYGDX
ROWWWWWWWW Bro!
CrossFit 305, CrossFit A1A – CrossFit
Row, Bro! (No Measure)
Row :45 Rest :15 at each of the following stroke rates:
20, 22, 26, 30, 36, 30, 26, 22, 20
Play with damper and power.
Playlist:
https://open.spotify.com/user/1238100311/playlist/1EjCZ8jxtBk9Wylg17GIWW?si=YPPQ0E0WSB22acJKunatKw
RPL (Time)
Row 800 meters
60 single arm push press/jerk
100 yard walking dumbbell lunge
RX 40/25
Masters 35/20
RX+ 1000m row, 60/45
Scaled – lighter weight press, unweighted lunge or 100 step ups
Suggested strategy – row at 85%, alternating sets of 10 on press, lunge 50’ x 6 or 25’ x 8 and try to not stop.
11 minute time limit – pick weight that allows you to move!
Tuesday
CrossFit 262 – CrossFit
Toes to Bar Skill Work
Tic Toc, then knees to chest, then knees to elbows, then toes to bar. Work on stringing these things together. Engage lats and press AWAY from the bar, legs should be coming up when you are pressing away.
Metcon (Time)
50 Power Cleans (135/93)
EMOM: 5 Toes to Bar (including 0:00)
10 Minute Time Cap.
Rest 5 Minutes, then complete:
Metcon (Time)
50 Burpee Box Jumps (24/20)
EMOM: 5 Push Ups (Including 0:00)
Rx+ 5 HSPU
10 Minute Time Cap
Evry Freakin Day
CrossFit 305, CrossFit A1A – CrossFit
Glute Bridge (10-10-10-10-10)
https://youtu.be/FMyg_gsA0mI
PLAYLIST: https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Substitute overhead squats with front squats, goblet squats or air squats. Modify run to be able to finish each in no more than 2:30.
Strict 20 minute time limit.
Gym record is 12:05 – get after it.
Pace should be aggressive but sustainable. This is a mile and a quarter of running and 75 squats. Usually the quads and cardio will be the limiting factor on this one.
Squats should be unbroken or very close to unbroken – pick a weight that you will be able to run to and pick up immediately.
Remember, the RX weight is written for Olympic level athletes. Scale and modify accordingly.
Mondayyzzzzzzz
CrossFit 262 – CrossFit
Overhead Squat or Front Squat (1-1-1-1…)
Build to a heavy rep for the day under guidance of a coach.
Metcon (Time)
Nautical Nancy:
5 Rounds
400m Row
15 OHS (95/63)
Rx+
5 Rounds
20 Calorie Bike
8 Squat Snatches (95/63)
Sundayyyyyy
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Strength
Weighted Pull-ups (5-5-5-5-5)
add weight each set
Metcon
Skinny Barbara (Time)
3 rounds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
rest 3 min
Saturday
CrossFit 305, CrossFit A1A – CrossFit
Strength
Thruster (10-10-10)
build up in weight each set. I once saw Dibo do 31 unbroken reps at 135. It was *almost* enough to be the best in the gym…
Metcon
Metcon (Time)
10,9,8,7,6,5,4,3,2,1
Push-ups
Burpees
Setherday
CrossFit 262 – CrossFit
Metcon (Time)
For Time
50 Cal Row
40 Wall Balls
30 Pull-Ups (scale jumping pull-ups; or ring row)
20 HSPUs (scale accumulated 1minute handstand hold)
10 Muscle Ups (scale toes to rings)
20 Box Jumps (box step overs)
30 Push-Ups (scale box push-ups)
40 Air Squats
50 Dubs (Scale 100 singles)
pow
CrossFit 262, CrossFit 305, CrossFit A1A – RELOADED
pow pow (Time)
50-40-30-20-10
Calorie Row
single arm db thruster 40/25
butterfly situp
rx+ 50/35, ghd
Sumo Deadlifts are great for Dat….
CrossFit 305, CrossFit A1A – CrossFit
Sumo Deadlift (12-12-12-12-12)
E2MOM
Rock N Rap N Stuff to Pump to:
https://open.spotify.com/playlist/5bFTQjJAAX33y5ZwFFYGDX
Kettlebell Tama (Time)
For time:
800-meter single-arm kettlebell farmers carry, 35/26
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm kettlebell farmers carry, 53/35
31 toes-to-bars
31 push-ups
31 hang power cleans 135/93
200-meter single-arm kettlebell farmers carry, 70/53
Scale by using lighter kettlebells or running in place of carries. Use Kb goblet squats in place of front squats. Skip cleans if needed.
25 minute time limit. Very generous.
Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.
He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.
He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.
Fridehhhhhh
CrossFit 262 – CrossFit
Flobber Clobber (Time)
3 Rounds of
10 DL (135/93)
10 Burpees
Then…
10 Thrusters (135/93)
20 Thrusters (115/73)
30 Thrusters (95/63)
Farmer’s Carry (400m 1 arm farmer’s carry.)
Start within 5 minutes after finishing Flobber Clobber.
Use a tough weight kettlebell.
Brovember 2 (No Measure)
3 rounds of:
15 bent over dumbbell rows
15 front raises
15 lateral raises
Max reps strict chin ups (minimum of 5 or switch to palms up ring/bar rows)
Rest 60 seconds in between rounds.
Use light dumbbells
Do not rest between exercises. Go slow.