Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – :50 Single-Unders
MIN 2 – :50 Alt. Step-Ups
MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)*
*In the second round, switch to alt. Plank rotations
Workout
Metcon (5 Rounds for reps)
EMOM x 15 MINUTES
MIN 1 – :50 MAX Double-Unders
MIN 2 – :50 MAX DB Suitcase Alt. Step-Ups
MIN 3 – :50 MAX Plank Rotations
1 Round = 3:00 Rotation
(Score is Total Reps Each Round)
Workout – HOME
Metcon (5 Rounds for reps)
EMOM x 15 MINUTES
MIN 1 – :50 MAX Double-Unders or Air Squats
MIN 2 – :50 MAX Backpack Lunges
MIN 3 – :50 MAX Plank Rotations
1 Round = 3:00 Rotation
(Score is Total Reps Each Round)
Optional Finisher
Metcon (No Measure)
“TABATA”
8 ROUNDS (:20 ON / :10 OFF)*
MOVT 1 – Hollow Rocks
MOVT 2 – Sit-Ups
*Alternate movements each round b/t Hollow Rocks & Sit-Ups
(No Measure)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
QUICK MOVEMENT FLOW
3 Sets
15 Jumping Jacks
10 Jump Squats
5 Walkouts with Push Up
Then
3 Sets
5 Wide Leg Ground to Overhead
10 Butterfly Sit Ups
Workout
Metcon (AMRAP – Reps)
Continuous Tabata
:20 on, :10 off
6 Times Through
Jumping Lunges
Double Unders or Tap Drill
Push Ups
Mountain Climbers
Hollow Rocks
Russian Twists
:20 jumping lunges, :10 rest.
:20 double unders, :10 seconds rest,
:20 pushups… etc.
1 Round will take 3 minutes, go through it 6 times for a total of 18 minutes.
Finisher
Metcon (No Measure)
Glutemania
3 Rounds not for time.
10 Single Leg RDL per side
15 Weighted Hip Bridges
15 Glute Pulses per Side
Warm-up (No Measure)
Stretch it out!
1:00 Hurdler Stretch per side.
1:00 Pigeon per side
1:00 8 Point Shoulder Stretch per side.
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (2 Rounds for time)
1. 2 SETS
1000m Row
-Rest 4:00 b/t Efforts-
(Score is Time for Each Set)
Metcon (No Measure)
2. NOT FOR TIME
2000m Row
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate)
Into…
25’ Alt Spiderman Stretches
25’ Alt Walking Knees to Chest (grab knee and pull into chest)
25’ Alt Soldier Kicks
25’ Toe Touches (grab opposite ankle and bow forward)
Then…Grab a Barbell!
2 SETS
5 Barbell Goodmornings
5 Slow Deadlifts (from below knee to stand)
Strength
Deadlift (1×2)
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Deadlift*
*Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping.
(Score is Load)
Workout
Metcon (Time)
FOR TIME
40 HSPU
25/20 Cal Bike
20 Deadlift (225/155)|(155/105)
30 HSPU
25/20 Cal Bike
15 Deadlift
20 HSPU
25/20 Cal Bike
10 Deadlift
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (6 Rounds for reps)
EMOM x 18 MINUTES*
MIN 1 – Waist to Overhead (135/95)
MIN 2 – Front Rack Forward Lunges
MIN 3 – Ring Muscle-Ups
*:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method.
**1 Round = 3 Minute Rotation
(Score is Reps Each Round)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm it up (No Measure)
3 Hour Old School Hip Hop Video Mix!
https://vimeo.com/355607580
Hip Hop & a lil JT to close it out
https://open.spotify.com/playlist/5kSAE1O3DB0mXxXY25z3EP
2 rounds
30 second tension plank
30 double unders or high knees
25 jumping jacks
20 toy soldiers
15 air squats
10 pike push ups
Rest until everyone finishes the round then start together again with the plank when your coach starts you up!
Front Squat (12-12-12-12-12)
Alternating EMOM
Min 1: Squat
Min 2: Pull Up or Bent Over Row
Try to build off of last week.
For squats use anything. Barbell, Dumbbells, Kettlebells, MedBall, Chair, 5 gallon water jug, etc
For pulls ups, use a tree, a bar, etc
Bent over row can be barbell, dumbbells, kettlebells, gallon jugs, buckets of gravel, etc
Jam Band (2 Rounds for reps)
2 Rounds
4 Minute AMRAP
2-4-6-8-10-12…
Thrusters
Over-the-object Burpees
*2 of each, then 4 of each, etc. Get as far as you can.
2 Minute Rest Between Rounds
Thrusters can be with any object.
Burpees are on the side of the object, then you jump with two feet over the object and do a burpee on the other side. Like over the bar burpees.
If you don’t have an object, jump very high on the burpees.
Start over with 2’s on the second round and see if you can get as far as you did first round!
VAT 1 (No Measure)
3 rounds, no rest
30 seconds flutter kicks
30 seconds bicycle crunches
30 seconds flutter kicks
30 seconds v-ups
GET DOWN ON THE FLOOR AND GET THOSE ABS!
We’re hitting this again this week because it was so difficult the first time around 🙂
I’m Totally Doing Mobility 2.0 (No Measure)
1 min cobra
1 min pigeon/side
1 min lizard 🦎 stretch /side
https://youtu.be/yqLXYv3b8y8
DON’T SKIP THE STRECH – CHECK THE BOXES – GET FITTER ✅
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 DB Hang Power Cleans
10 Up-Downs
STATION 2
AMRAP
12 Box Step-Ups
10 Up-Downs
STATION 3
AMRAP
14 RKBS
10 Up-Downs
STATION 4
AMRAP
16 Jumping Lunges
10 Up-Downs
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1 ROUND
100m Run
10 Single DB Front Squats
5 Up-Downs over DB
Into …
1 ROUND
100m Run
10 Single DB Push Press
5 Burpees over DB
Into …
1 ROUND
100m Run
10 Single DB Thrusters
5 Burpees over DB
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
400m Run
20 Single DB Thrusters
10 Burpees Over DB
(Score is Rounds + Reps)
Workout – HOME
Optional Finisher
Metcon (No Measure)
2-3 SETS
5/5 Arnold Presses
20 Alt. Object Slides
30 Russian Twists
(No Measure)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
200m/150m Row
5 Ring Rows
5 Air Squats
5 Push-ups
Strength
Thruster (6-5-4-3*)
6-5-4-3*
Unbroken Thrusters
*Increase weight each Set.
(Score is Weight)
Strength – HOME
Metcon (Weight)
12-10-8-6
Unbroken DB Thrusters
(Score is Weight)
Workout
“ROLLER COASTER” (Time)
FOR TIME
1000m/750m Row
30 Thrusters (45/35)|(35|25)
30 Ring Rows
750m/500m Row
30 Thrusters
30 Jumping Pull-ups
500m/400m Row
30 Thrusters
30 Pull-ups
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME
1000m/750m Row or 800m Run
30 DB Thrusters
30 DB Bent Over Row
750m/500m Row or 400m Run
30 DB Thrusters
30 DB Upright Row
500m/400m Row or 200m Run
30 DB Thrusters
30 DB Push Press
(Score is Time)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Run/Bike/Row/Jump Rope
10 Lunges
10 Alternating DB Sumo Deadlifts
10 Air Squats
Strength
Metcon (No Measure)
3 SETS
30 Banded Bicep Curls
30 Banded Tricep Pull-downs
(No Measure)
Strength – HOME
Metcon (No Measure)
3 SETS
15/15 Single DB Bicep Curls
15/15 DB Tricep Kickbacks
(No Measure)
Workout
Metcon (Time)
PARTNER WORKOUT
IN TEAMS OF 2…
2 ROUNDS FOR TIME
50 Synchro Walking Lunges
25 Synchro Alt. DB Snatch (50/35)|(35/20)
25 Synchro Push-ups
25 Synchro DB Goblet Squat (50/35)|(35/20)
400m Run
*Partners work together in synchro to complete all of the reps. For the run, athletes run together.
-18:00 Hard Cap-
(Score is Time)
WORKOUT
INDIVIDUAL VARIATION
2 ROUNDS FOR TIME
50 Walking Lunges
30 Alt. DB Snatch (50/35)|(35/20)
30 Push-ups
30 DB Goblet Squat (50/35)|(35/20)
400m Run
(Score is Time)
Workout – HOME
Metcon (Time)
2 ROUNDS FOR TIME
50 Walking Lunges
30 Alt. DB Snatch
30 Push-ups
30 DB Goblet Squat
400m Run
(Score is Time)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
15/12 Cal Row
STATION 2
EMOM
12/10 Cal Bike
STATION 3
EMOM
15 Burpees
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Workout
Juanny On The Spot (Time)
WU
2 rounds
5 Burpees
20 superman
15 glute bridge (hold 1 sec top)
10 big lunge steps (alt)
—
E2MOM x 5
10 Tempo Jump Squats (31X1)
squats should take around 40-45sec
Rest to 2 minute mark.
—
EMOM x 4 Rounds (add w for advanced athletes) 16 min. total
Min 1: 20 weighted lunge steps R
Min 2: 40 sec Glute bridge hold
Min 3: 20 weighted lunge step L
Min 4: 40 sec max rep Superman
—
4x all slooooooowwww
20 biceps curls
10 single leg glute bridge (each leg add weight RX+)
20 Hammer curl
Cool Down
Warm-up (No Measure)
FOR RECOVERY
8:00 Flow Stretching…
Recommended Flow:
Cobra Stretch
Dragon Stretch (L)
Dragon Stretch (R)
Saddle Stretch w/ Arm Cross (L)
Saddle Stretch w/ Arm Cross (R)
Seated Forward Fold
Rebound Recovery
(No Measure)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS (w/ DB or Backpack)
:30 High Plank Hold
10 PVC or Bodyweight Romanian DL
10 Knee Push Up
10 DB Bent Over Row
Immediately into…
2 ROUNDS
:30 High Plank Shoulder Taps
10 Good Mornings
7 Push Ups
10 Renegade Rows on Knees w/o Push Up
Workout
Metcon (No Measure)
3 ROUNDS
1:00 Max Mountain Climbers
-:30 Rest-
1:00 Max Plate or DB Good Mornings
-:30 Rest-
1:00 Max Monostructural (Athlete Choice)*
-:30 Rest-
1:00 DB Renegade Rows**
-:30 Rest-
*Athletes can choose Run, Bike, Row, Ski, or Jump Rope.
**1 Rep of RR = 1 Push-Up + 1 Row R + 1 Row L
(No Measure)
Workout – HOME
Metcon (No Measure)
3 ROUNDS
1:00 Max Mountain Climbers
-:30 Rest-
1:00 Max Backpack Goodmornings
-:30 Rest-
1:00 Run, Bike, Row, or Ski (Athlete Choice)*
-:30 Rest-
1:00 Backpack Push-Ups
-:30 Rest-
(No Measure)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS
Al times EST
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1 ROUND (w/ MedBall or Backpack)
100m Run
10 MB Deadlift
10 MB Front Squats
10 Alt. Bodyweight Lunges
Immediately into …
1 ROUND
100m MB Run
10 MB Cleans
10 MB Thrusters
10 Alt. MB Lunges
Workout
“MED BALLIN” (Time)
4 ROUNDS FOR TIME
10 WB Hang Squat Cleans
12 Wall Balls
16 WB Lunges
200m Run w/ WB
-15:00 Hard Cap-
(Score is Time)
*New NCFIT Classic Workout
Workout – HOME
Metcon (Time)
4 ROUNDS FOR TIME
10 Backpack Squat Cleans
12 Backpack Thrusters
16 Backpack Back Squats
200m Run w/ Backpack
(Score is Time)
Optional Finisher
Metcon (No Measure)
2-3 SETS
15 Tuck-Ups
5/5 Side Plank Rotations
(No Measure)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS
Al times EST
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
View Public Whiteboard
Saturday Night Cabin Fever (AMRAP – Reps)
2 minutes of jumping jacks on the coaches command 5 air squats
Then:
2 minutes of high knees on coaches command 5 up/downs
:60 Samson stretch per side
:60 grok squat
—
Workout:
Saturday Night Cabin Fever
5 rounds
100 Mountain Climbers or Double Unders
20 up downs (no push-up burpee)
Max reps kB Swings or Dumbell Snatch until the 3 minute mark rest until 4 minutes
—
Abs
1 minute Bicycle crunch (hold elbow to knee on coaches command)
1 minute plank
1 minute butterfly sit-up
—
Coaches choice stretch
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS
Al times EST
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (Time)
FOR TIME
10 Rounds of “CINDY”*
Immediately into…
“T2B FRAN”
21-15-9
Thrusters (95/65)|(65/45)
Toes 2 Bar
*1 Round of “CINDY” is…
5 Pull-Ups
10 Push-Ups
15 Air Squats
**Vest Optional for Cindy portion
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND (5:00 Cap)
100m Run/Bike/Row
5 Up-Downs
100m Run/Bike/Row
10 KB (or DB) Deadlifts
150m Row/1:00 Run/Bike
5 Burpees
150m Row/1:00 Run/Bike
10 Box Step-Ups or Tuck Jumps
10 Cal Bike Sprint (:30 Run/Row Sprint)
Partner Workout
Metcon (3 Rounds for reps)
IN TEAM OF 2…
AMRAP x 10 MINUTES
P1 – 200m Run
P2 – 10 Up-Downs then Max KB Swings (53/35)|(35/26)
-Rest 3:00-
AMRAP x 10 MINUTES
P1 – 250/200m Row
P2 – Max Burpee Box Step-Up (24/20)
-Rest 3:00
AMRAP x 10 MINUTES
P1 – :30 Plank Rotations
P2 – Max Cal Bike
*In each AMRAP, P1 is the timer while P2 works for max reps. Once P1 finishes the task, partners switch. The :30 clock for the plank starts once the athlete is in the push-up position.
(Score is Total Reps for Each AMRAP)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
200m Run
10 Up-Downs
20 KB Swings (53/35)|(35/26)
-Rest 3:00-
AMRAP x 10 MINUTES
250/200m Row
12 Burpee Box Step-Up (24/20)
-Rest 3:00
AMRAP x 10 MINUTES
:30 Plank Rotations
:30 Max Cal Bike
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Snatch Balance (5-5-5*)
SNATCH BALANCE
5-5-5*
*Keep loading light to moderate — receive in power position. Goal is speed and accuracy.
(Score is Load)
Metcon (Weight)
SNATCH COMPLEX
5 SETS
1 Power Snatch
+
2 Hang Power Snatch
+
1 Below the Knee Power Snatch
*Start light-moderate and build to moderate set with perfect mechanics.
-Rest as Needed b/t Sets-
(Score is Load)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS
Al times EST
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
100m Run
Max Russian Twists
STATION 2
100m Run
Max Slam Ball Thruster
STATION 3
100m Run
Max Slam Balls
STATION 4
100m Run
Max Hand Release Push-Ups
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS
Al times EST
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
Min 1: 45s Row/Bike/Run/Jumping Jacks
Min 2: 6 Kettlebell (or DB) Deadlift + 6 Kettlebell (or DB) Swings + 3/3 Kettlebell (or DB) Push Presses
Strength
Metcon (Weight)
EMOM x 8 MINUTES*
MIN 1 – 2 Turkish Getup (R)
MIN 2 – 2 Turkish Getup (L)
*Athletes can use DB or KB for TGU
(Score is Weight)
Strength – HOME
Metcon (Weight)
EMOM x 8 MINUTES*
MIN 1 – 2 Turkish Getup (R)
MIN 2 – 2 Turkish Getup (L)
*Athletes can use DB or KB for TGU
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
500/400m Row
50 Alt. V-ups
400/300m Row
40 Alt. V-ups
300/200m Row
30 Alt. V-ups
200/150m Row
20 Alt. V-ups
100/75m Row
10 Alt. V-ups
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME
500/400m Row (or 400m Run)
50 Alt. V-ups
400/300m Row (or 300m Run)
40 Alt. V-ups
300/200m Row (or 200m Run)
30 Alt. V-ups
200/150m Row (or 100m Run)
20 Alt. V-ups
100/75m Row (or 50m Run)
10 Alt. V-ups
(Score is Time)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS
Al times EST
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS (w/ KB or Backpack)
2:00 Run, Bike, or Row
8 KB Deadlift
16 Push-up Plank KB Taps
8 Box Step Overs or Alt Jumping Lunges
Partner Workout
Metcon (Time)
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME*
40 Cal. Bike
Immediately Into …
6 ROUNDS EACH
10 Russian KB Swing
8 Sit-Ups
6 Box Jump Overs
Immediately Into…
400m Run
*For the Bike, partners switch every 10 cals. For the Rounds, partners each complete 6 rounds…P1 works while P2 rests then switch. For the Run, partners run together.
-16:00 Hard Cap-
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME*
400m Run
Immediately Into …
6 ROUNDS
10 Backpack Russian Swing
8 Tuck-Ups w/ Backpack
12 Alt. Jumping Lunges w/ Backpack
Immediately Into…
400m Run
(Score is Time)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS
Al times EST
ZOOM LINK
https://zoom.us/j/660024996
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up (No Measure)
PLAY THIS ALL DAY AND FORGET ABOUT EVERYTHING
https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3
CLAAAASIC 1992 ED LOVER & DR DRE NYC MIXTAPE
https://www.mixcloud.com/DJAndySmith/dj-andy-smith-lockdown-tape-digitising-vol-6-ed-lover-dr-dre-1992-wbls-new-york-city-hip-hop/
Spastic fast electronics
https://drumcorps.bandcamp.com/album/radio-mix
Spastic fast electronics
Black Sabbath Paris LIVE Concert 1970
https://youtu.be/6jdAe2Qrsq0
DEEP PED in sport documentary:
https://www.netflix.com/title/80168079
Great Pro Wreslting Doc;
https://www.netflix.com/title/70000781
This is probably what you need right now:
https://www.netflix.com/title/70093991
—-
WARM UP!
2 minutes of 80s Dance Party, or rowing or jump rope or or run 400
Suggested moves:
https://vimeo.com/136751094
3 Rounds
10 Sumo Deadlifts, slow on the way down
10 Glute Bridges, squeeze at the top
10 Alternating Leg V-Ups
5 Plank to Downward Dog to Push Up
Posterior Chainz (No Measure)
Alternating EMOM 12
Min 1: Sumo Deadlift, 10 reps
Min 2: Dips, 10-15 reps
Min 3: Cossack Squat, 10 reps*
https://youtu.be/YvxmS5BIPi8
Deadlift should be challenging but doable. If you’re limited in weight, slow down on the way down. The slower you go, the higher the tension, the great the training effect.
For dips, pick a modification and rep range that is challenging but doable for 10-15 reps.
*For most, this should be a mobility exercise. If you’re advanced, you can hold a KB or DB in goblet
Crazy Train (AMRAP – Reps)
Three rounds of:
Wall Ball or Thruster or Clean & Jerk or Curl & Press (Reps)
Box Jumps or Step Ups or Lunge Steps or Split Squats or Bulgarian Split Squats (Reps)
Toe Touch Crunch (Reps) https://youtu.be/zlcZE5Ct-oA
Burpees (Reps)
In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating.
On call of “rotate”, the athletes must move to next station immediately for best score.
One point is given for each rep.
STRECH OK? SERIOUSLY, STRETCHING IS SO IMPORTANT – SPEND 5 MINUTES DOING IT EVERYDAY (No Measure)
30 seconds per position:
Seated Hurdler Stretch, try to extend the stretch with deep breathing
https://youtu.be/IbngSHjIrAk
Seated Upper Trapezius Stretch
https://youtu.be/2A_o8kGYmzw
Levator Scapula Stretch
https://youtu.be/GSoXPJRnR6E
Simple Anterior Scalene Stretch
https://youtu.be/Qtn6FFFrnuU?t=37
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS
Al times EST
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (No Measure)
NOT FOR TIME
5k Run
-Rest as Needed-
NOT FOR TIME
5k Row
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Grab a barbell!
EMOM x 4 MINUTES
MIN 1- 10 Up-Downs
MIN 2- 10 Alt Groaners w/ Twist
Then …
EMOM x 6 MINUTES
MIN 1- 5 Romanian Deadlift (or DB) + 5 Hang Muscle Clean (or DB) + 10 Elbow Punches (or DB Strict Press)
MIN 2- 5 Strict Press (DB) + 5 Push Press (DB) + 5 Push Jerks (DB)
Strength
Hang Clean and Jerk (1×5)
FOR LOAD
Build to a Heavy 5-Rep Hang Power Clean & Push Jerk
(Score is Load)
Workout
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*Last Seen 9/20/19
Warm-up (No Measure)
FOR RECOVERY
3:00 Lat Smash (1:30 R/L)
3:00 Forearm Smash (1:30 R/L)
(No Measure)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Lat Smash (1:30 R/L)
3:00 Forearm Smash (1:30 R/L)
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
*Go into DT looking for a PR. If you can complete the workout sub-8:00, increase loading to 185/125 and get after heavy DT.
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS
Al times EST
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
15 Box Jump Overs
STATION 2
EMOM
15 Wall Balls
STATION 3
EMOM
20 Russian KBS
STATION 4
EMOM
20 KB Goblet Lunges
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS
Al times EST
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
1-2-3-4-5…Etc
DB Bent Over Row
Bench/Box Step-ups
Up Down
DB Deadlift (below the knee to stand)
Strength
Metcon (Weight)
5 SETS
1 Deadlift
+
1 Hang Power Clean
+
1 Power Clean
+
Front Squat
(Score is Weight)
Strength – HOME
Metcon (Weight)
5 SETS
3 DB Deadlift
+
3 DB Hang Power Clean
+
3 DB Power Clean
+
3 DB Front Squat
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
8 ROUNDS (:20 ON / :10 OFF)
MOVT 1 – Hang Power Cleans (115/75)|(95/65)
MOVT 2 – Pull-ups
MOVT 3 – Box Jump Overs (24/20)
*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds.
(Score is Reps)
Workout – HOME
Metcon (AMRAP – Reps)
8 ROUNDS (:20 ON / :10 OFF)
MOVT 1 – DB Hang Power Cleans
MOVT 2 – DB Upright Row
MOVT 3 – Jumping Lunges
*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds.
(Score is Reps)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS
Al times EST
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
We are using the warm-up today to review the movements for the workout (see the teaching section to review the movements in the warm-up).
EMOM x 9 MINUTES
Min 1 — :45 Row, Bike or Run
Min 2 — :30 Jump Over Erg or :30 Up-Downs
Min 3 — :30 Tuck Hold
Min 4 — :30 Row, Bike or Run
Min 5 — :30 Up-Down over the Erg or :30 Easy Bupress
Min 6 — 10 Alt Tuck-Ups
Min 7 — :15 Row, Bike or Run (sprint)
Min 8 — :30 Burpee over the Erg or :30 Fast Burpees
Min 9 — 10 Alt. V-Ups
After the warm-up athletes should be ready to go!
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 20/15 Cal. Row
MIN 2 – 10 Burpees Over Rower
MIN 3 – 15 Alt. V-Ups or Tuck-Ups
(No Measure)
Workout – HOME
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 20 Backpack Thrusters
MIN 2 – 10 Burpees Over Backpack
MIN 3 – 15 Backpack Sit-ups
(No Measure)
Optional Finisher
Metcon (No Measure)
2-3 SETS
MAX Reps Rows (Ring or DB)
-:30 Rest-
MAX Reps Push-Ups
-1:00 Rest b/t Sets-
(No Measure)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS
Al times EST
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Plate OH Hold
Max Plate G2OH
STATION 2
:30 Hollow Hold
Max V-Ups
STATION 3
:30 Squat Hold
Max Air Squats
STATION 4
:30 Superman Hold
Max Box Step Ups
