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)
2 rounds, first round easy, second round a little quicker
30 Prisoner Jacks
20 Windmills
10 Air or PVC or BB Deadlifts
10 Air or PVC or BB Hang Power Cleans
10 Push Up to a “T”
https://youtu.be/YU0gWh72a3k
10 Boot Strappers
https://vimeo.com/194893452
For the WOD, pick one version, either “The Chief” or “The Kettlebell Chief”
This is a CLASSIC workout – pace it out but go for it!
—
Totally awesome random playlist for all:
https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
Strange deep house
https://www.mixcloud.com/5magazine/stayhomedisco-ricardo-baez-mix/
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
The Kettlebell Chief (AMRAP – Rounds and Reps)
5 rounds of:
3 minute AMRAP:
6 Kettlebell Swings, moderately heavy
6 Push Ups, unbroken
9 Squats
Rest 1 Minute after each 3 minute block.
Start each Round where you left off.
SIX MINUTE MOBILITY (No Measure)
30 second samson, per side
30 second lizard, per side
30 second door lat stretch, per side
1 wall squat https://www.youtube.com/watch?v=Sps_ljjAwmE
2 minutes legs straight up on wall, relaxation, meditation, breathing
Same as Tuesday! Build great habits in this time. Mobility, accessory, abs!
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)
FOR TIME (5 MIN CAP)
1 ROUND
8/8 Single Arm DB Strict Press
:30 Single Unders
10 Plate (or DB) Ground to Overhead
15 Plate Hops (or hops over DB)
:30 Calf Stretch on Plate (Each Side)/ Stretch on DB
1 ROUND
8/8 Single Arm DB Push Press
:30 Single-Single-Double Jumps
10 Plate/DB Ground to Overhead
15 Plate Hops (or hops over DB)
:30 Calf Stretch on Plate (Each Side)/ Stretch on DB
Strength
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 10 Push Press (Light-Moderate)
MIN 2 – :40 Double Unders or :40 Attempts
(Score is Weight + Reps)
*Note your total reps
Strength – HOME
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 10 DB Push Press (Light-Moderate)
MIN 2 – :40 Double Unders or :40 Mountain Climbers
(Score is Weight + Reps)
*Note Your Total Reps
Workout
Metcon (Time)
10 SETS
10 DB Push Press (35/20)|(20/15)
30 Double Unders
-:30 Rest b/t Sets-
-15:00 Hard Cap-
(Score is Time)
Workout – HOME
Metcon (Time)
10 SETS
10 DB Push Press (35/20)|(20/15)
30 Double Unders or 30 Mountain Climbers
-:30 Rest b/t Sets-
(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 – COMPETE
View Public Whiteboard
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
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
20 Jumping Jacks
20 Push-up Plank Shoulder Taps
10/10 Alt. Bodyweight Lunges*
*Perform these bodyweight, but extend one arm overhead to practice pressing up, with arm locked out as you perform alternating lunges (12 lunges with right arm overhead; 12 lunges with left arm overhead)
Into …
2 ROUNDS (w/ DB or Backpack)
40 Single-Unders (Double-Unders in 2nd round)
12 DB Deadlift
12 DB Push Press
12 DB Front Rack Alt. Lunges
Workout
Metcon (6 Rounds for time)
EVERY 2:30 FOR 6 SETS
12 Alt. DB Snatches
12/12 Single Arm Overhead Alt. Lunges
24 Double-Unders
(Score is Time Each Set)
Workout – HOME
Metcon (6 Rounds for time)
EVERY 2:30 FOR 6 SETS
12 Backpack Clean & Jerk
12 Backpack Overhead Lunge
24 Mountain Climbers
(Score is Time Each Set)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
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)
1 ROUND
10 Lunges
8 Up-Downs
8 Slam Balls
Immediately into …
1 ROUND
10 Wall Ball Front Squats
10 Wall Ball Strict Press
6 Up-Downs
6 Slam Balls
Immediately into …
1 ROUND
10 Wall Ball Thrusters
10 Slam Balls
Strength
Metcon (Weight)
5 SETS
10 Back Squat (Light-Moderate)
10-15 Deficit Push-ups*
*Deficit can be on plates or DBs
-1:00 Rest b/t Sets-
(Score is Weight)
Strength – HOME
Metcon (Weight)
5 SETS
10 DB Front Squat
10-15 DB Deficit Push-ups*
-1:00 Rest b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
40-30-20-10
Wall Balls (20/14)|(14/10)
20-20-20-20
Up-Downs
25-25-25-25
Slam Balls (20/10)
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME
40-30-20-10
Alt Single DB Thruster
20-20-20-20
Up-Downs
20-20-20-20
Alt DB Snatch
(Score is Time)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (Time)
FOR TIME
2000m Row
-Rest 4:00-
1600m Run
-Rest 4:00-
80/60 Cal Bike
(Score is Time)
*Athlete Option — either get after this with everything you’ve got or use it as an active recovery session at a moderate pace if you are a bit beat up. Train smart!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
ALT TABATA (:20 work, :10 rest)
MOVT 1- Jumping Jacks → Mountain Climbers
MOVT 2- Alt Groiners → Alt Lunges
Then…
2 ROUNDS:
:30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility)
10 Scap Push-Ups
5 Slow Push-Ups
Strength
Metcon (5 Rounds for weight)
5 SETS
7 Bench Press (Athlete Choice)
14 Tempo DB Bent Over Row (1111) (Athlete Choice)
-Rest as Needed b/t Sets-
(Score is Load for Bench)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
30 Burpees*
20 Sit-Ups
25/20 Cal Bike
*Burpees go down by 10 reps each round…30-20-10. Situps and Bike Cals stay the same each round.
(Score is Time)
C. STRENGTH / GYMNASTICS
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
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
5 DB Thrusters
5 Burpees
30 Double Unders
STATION 2
AMRAP
10 DB Push Press
5 Burpees
30 Double Unders
STATION 3
AMRAP
15 DBL DB Swings
5 Burpees
30 Double Unders
STATION 4
AMRAP
20 DBL DB DL
5 Burpees
30 Double Unders
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
ZOOM LINK
https://zoom.us/j/660024996
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Virtual Warm Up 11 (No Measure)
—-
Pop this on and just dance around the house ok?
https://youtu.be/bk6Xst6euQk
OK! yep yep
https://open.spotify.com/playlist/1ZB4jC6AzlSiFZlLrofljC
—-
2 minutes of cardio
Row, run, jump rope, jumping jacks. etc.
2 rounds of:
:30 Lizard Pose left
https://youtu.be/BSjh9I8xMX4
:30 Lizard Pose right
:30 Tension Plank
:30 Side Plank left
:30 Side Plank right
1 minute Push Up Test (AMRAP – Reps)
1 minute, max reps, break up as needed
These EMOMs are getting you Strong, OK?! (Weight)
Alternating EMOM 10
Min 1: Bench Press, Strict Press, Push Press, Strict HSPU or Push Ups, 10 reps (strict HSPU can be less reps)
Min 2: L-sit, L-Hang or V-Hold, 15-30 seconds depending on level
For presses, use any thing that will challenge you. One arm is ok, just get 10 per arm. Stay tight in the abs and glutes in any press.
For L-sits, use two sturdy objects, be careful. You can make the v-hold more difficult by holding weight in your hands or between your feet.
Challenge yourself but make the reps!
Sprint Chipper V (Time)
30 Lunge Steps
30 V-Ups
30 Air Squats
30 Hang Power Snatches
30 Squat Thrusts
RX+ = weighted lunges, weighted squats
For lunges, do any style. Step back, step forward, walking, alternate – or not.
For V-ups, you can do toes to bar if you have a pull up bar.
For hang power snatch, use ANYTHING! barbell, dumbbell, soup can, water bottle – you get it.
Squat thrust demo https://youtu.be/HsfHY2ewmcY
It’s a burpee without the push up & jump. Move quick!
7 minute cap! You better MOVE!!!
Stretch Abs 1 (No Measure)
60 second lizard/side
60 second hollow hold
60 second superman hold
60 second 8 point shoulder stretch/side
https://youtu.be/ZN1251eqMuQ
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:30 Max Cal Row
:30 Rest
1:00 Max Cal Row
STATION 2
1:30 Plank Hold
:30 Rest
1:00 Push-Ups
STATION 3
1:30 Max Air Squats
:30 Rest
1:00 Max Goblet Squats
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
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
:30 Row, Bike or Run
8 Squat Therapy (or slow Air Squats)
8 Tuck-Ups
8 Scap Push-Ups
:10 Bottom of the Ring Row Hold (or :20 plank)
:10 Top of the Ring Row Hold (or :20 hollow position)
Into …
1 ROUND
:45 Row, Bike or Run
10 Air Squats
10 Hollow Rocks
10 Knee Push-Ups
5/5 Single Arm Ring Row or 10 Bent Over Rows
Workout
“BASELINE” (Time)
FOR TIME
500m Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Ring Rows or Pull-Ups
*New Benchmark Workout
-10:00 Hard Cap-
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME
400m Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Backpack Ground 2 Overhead
*Optional to wear Backpack for full workout
(Score is Time)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
ZOOM LINK
https://zoom.us/j/660024996
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Tank Top Tuesday Warm Up (Time)
Dark Melodic Electronic continuous mix:
https://soundcloud.com/reaktorevents/inhalt-der-nacht-at-reaktor-x-monnom-black-nye
Very strange Aphex Twin influenced art electronics from Dallas
https://daed.bandcamp.com/?fbclid=IwAR3vmbf0_vJQhcZDo9zjv1uE–qmpVEz1L2w-5yKykG4mSyoJn5FQwdTSV0
Dave Moret’s CrossFit Playlist:
https://open.spotify.com/playlist/6s1GGyF4j3Tmsasf2ZMNA7
—
With a light pair of dumbbells or weight plates or water jugs or bean cans, 2 rounds of:
10 Side raise
10 Front Raise
10 Bent Over Fly
10 Curl
10 Press
—
Then, 2 rounds of:
10 calf raises
10 plyo jumps (double under jump without jump rope)
10 straight legged sit ups
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
If you can’t jump rope, you have a few options;
“Fannie”
Replace Double Unders with Glute bridges https://youtu.be/K9Ge8Jn0T08
“Rannie”
Replace Double Unders with 300 meter run per round (GPS it or just guess it)
“Mannie”
Full or Half Push Push Ups in place of Double Unders
“Rowing Annie”
250-200-150-100-50 meter rows in place of double unders
You can also do 2x single unders or 1x jumping jacks
GLUTE EXTRA MAX PLUS (Weight)
🍑🍑🍑🍑💥
3 Rounds
10 Side Lunges, 2 sec pause in the bottom*
10 weighted hip bridges, 2 sec pause at top
20 Straight leg pulses/side
https://youtu.be/RWyXv8isg90
*Add weight to lunge if able
Bros need glutes too. Do it bro, pump the glutes. You got this. All you.
SIX MINUTE MOBILITY (No Measure)
30 second samson, per side
30 second lizard, per side
30 second door lat stretch, per side
1 wall squat https://www.youtube.com/watch?v=Sps_ljjAwmE
2 minutes legs straight up on wall, relaxation, meditation, breathing
zoom link
Warm-up (No Measure)
https://zoom.us/j/795249387?pwd=L05zazdrZVN0Tkgxem1HNTRuZlVvZz09
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
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 6 MINUTES
8/6 Cal Bike (1:00 Run/Row/Jumping Jacks/Jump Rope)
10 DB Suitcase Reverse Lunges
5/5 Single Arm DB Bent Over Row
100m Run
Strength
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 5-10 Strict Pull-ups
MIN 2 – 10 Deadlifts (Building)
(Score is Weight)
Strength – HOME
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 5-10 Strict Bent Over Rows
MIN 2 – 10 Slow DB Deadlifts
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 4 MINUTES
12/10 Cal Bike
-1:00 Rest-
EMOM x 4 MINUTES
12 Deadlifts (185/125)|(135/95)
-1:00 Rest-
EMOM x 4 MINUTES
12/10 Cal Bike
(Score is Weight)
Workout – HOME
Metcon (Weight)
EMOM x 4 MINUTES
Run, Bike, or Row :45
-1:00 Rest-
EMOM x 4 MINUTES
12 DB Power Cleans
-1:00 Rest-
EMOM x 4 MINUTES
Run, Bike, or Row :45
(Score is Weight)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (No Measure)
1. ON A 12:00 RUNNING CLOCK…
Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good for 12:00.
(No Measure)
2. ON A 12:00 RUNNING CLOCK…
Muscle-Up, HSPU or HS Walk Practice*
*Athlete should work on high skill gymnastics at level appropriate for their current need. Advanced should focus on connecting sets / reps after preexhaustion. Intermediate should work on connecting reps without any preexhausrtion. Beginners should work on building blocks of the movement of accessory work.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
QUICK BODYWEIGHT WARM-UP
AMRAP x 4 MINUTES
4 Alternating Lunges w/ PVC Pass-Thru
4 Burpees
4 Hollow Rocks
4 Broad Jumps (or Tuck Jumps)
-Then into a barbell specific warm-up-
BARBELL WARM-UP (can also use DB)
2 SETS
3-5 Reps of Snatch DL (pause at mid-thigh and then complete stand) (or DB DL)
3-5 Reps of Hang + High Pull (DB Hang Hight Pull/arm)
3-5 Reps of Hang Muscle Snatch (DB Hang Muscle Snatch/arm)
3-5 Reps of Behind the Neck Strict Press (DB Strict Press)
Strength
Hang Snatch (1×3)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Squat Snatch
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
3 Hang Squat Snatch (95/65)|(65/45)
3 Overhead Squats
6 Pull-Ups*
-Rest 3:00-
AMRAP x 6 MINUTES
3 Hang Squat Snatch (95/65)|(65/45)
3 Overhead Squats
6 Pull-Ups*
*Chest 2 Bar is optional in both AMRAPs
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Thruster (1×3)
ON A 10:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster
(Score is Load)
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
Announcements
ZOOM LINK
https://zoom.us/j/795249387?pwd=L05zazdrZVN0Tkgxem1HNTRuZlVvZz09
password: 308567
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
View Public Whiteboard
Warm it up (No Measure)
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 (10-10-10-10-10)
Alternating EMOM
Min 1: Squat
Min 2: Pull Up or Bent Over Row
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
Reverse Dragon Ball Zed (Time)
9, 15 & 21 reps of:
Front or Goblet or Air Squats
Hang Power Cleans or Swings or Bicep Curls
If your goal is fat loss, go light and go
fast. Purposely do 5 burpees after each set to increase cardiovascular output. Still use enough weight to stimulate.
If your goal is muscle gain go a little heavier and a little slower but still move with some urgency. Breaks are up to you, but strive to do less in this case.
If your goal is performance, strive to complete all 90 reps without stopping or dropping while using a challenging weight.
If your limited by equipment, the first method will work best.
8 minute time limit.
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!
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/795249387?pwd=L05zazdrZVN0Tkgxem1HNTRuZlVvZz09
password: 308567
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (Time)
FOR TIME
100 Double Unders
50 DB Walking Lunges (35/20)
50 Wall Ball (20/14)
100 Double Unders
40 DB Walking Lunges
40 Wall Ball
100 Double Unders
30 DB Walking Lunges
30 Wall Ball w/ SB
(Score is Time)
-Rest 3:00-
Clean and Jerk (1×1)
ON A 7:00 RUNNING CLOCK…
Build to a Heavy Single Clean & Jerk
(Score is Load)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
2 SETS
1:00 Run, Bike, Row, or Ski (increase pace each round)
10 PVC Pass-Thru (or Arm Circles)
10 PVC Presses (or Pike Push-Ups)
10 PVC Good Mornings (or Body Weight Good Mornings)
10 Alternating Groiners
10 Perfect Air Squats
10 Perfect Push-Ups*
10 Perfect Ring Rows/or Strict Pull-Ups (or DB Bent Over Rows)
BARBELL WARM-UP
2-3 SETS (w/ empty barbell or PVC- can also use DB)
5-7 Slow Deadlifts
5-7 Hang Power Cleans
5-7 Alternating Elbow Punches (each side)
5-7 Front Squats
5-7 Strict Press or Push Press
Workout
Metcon (AMRAP – Rounds and Reps)
6 SETS
AMRAP x 3 MINUTES
4 Power Clean (115/75)|(75/55)
4 H-R Push-Ups
4 Box Jumps (20/16)*
-Rest 1:00 b/t Sets-
*Athlete can choose to jump-up or step-up but must step-down each rep.
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
4 SETS
:30 Hollow Flutters
:30 Russian Twist (No Weight)
-Rest as Needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Deadlift (5-3-1)
FOR LOAD
5-3-1
Deadstop Deadlift
(Score is Load)
*Take your time and build slowly to a heavy set of 5 the 3 the 1. Each Deadlift is performed with a “”deadstop”” :01 pause between each rep. This is not TNG and there’s no slamming bars.
Metcon (Weight)
5 SETS
10 Barbell Bent Over Row (1111)*
15 Slow Tuck-Ups
*Use same heavy load for all sets
(Score is Load)
Announcements
ZOOM LINK
https://zoom.us/j/795249387?pwd=L05zazdrZVN0Tkgxem1HNTRuZlVvZz09
password: 308567
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
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
8 DB Bent Over Rows
8 Up-Downs
8 Plate/ DB Press Presses
:30 Plate/ DB Overhead Hold
Strength
Metcon (Weight)
3 SETS
10 Strict Press (Light)
1:00 OH Barbell Hold
10 Tempo Knees 2 Chest (2121)
-Short Rest b/t Each Set-
(Score is Weight)
Strength – HOME
Metcon (Weight)
3 SETS
10 DB Strict Press (Light-Moderate)
1:00 DB Barbell Hold
10 Tempo Knees 2 Chest (2121)
-Short Rest b/t Each Set-
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
15/12 Cal Row
10 Toes to Bar
5 Burpee Pull-ups
(Score is Rounds + Reps)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
10 DB Sumo Deadlift High Pulls
10 Tuck-Ups
5 DB Devil’s Press*
*No Squat
(Score is Rounds + Reps)
Announcements
ZOOM LINK
https://zoom.us/j/795249387?pwd=L05zazdrZVN0Tkgxem1HNTRuZlVvZz09
password: 308567
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
STATION 1
Rear-Foot Elevated Split Squat (Right Leg)*
*Rear Food Elevated on a Plate
STATION 2
Rear-Foot Elevated Split Squat (Left Leg)*
*Rear Food Elevated on a Plate
STATION 3
MAX Russian KBS
STATION 4
MAX Cal Bike
Announcements
ZOOM LINK
https://zoom.us/j/795249387?pwd=L05zazdrZVN0Tkgxem1HNTRuZlVvZz09
password: 308567
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES (w/ DB or Backpack)
8 Alt. Step-Ups or Bodyweight Lunges*
6 DB Strict Press
4 Cal. Bike Sprint or 10 Mountain Climbers
*Switch to Box Jumps at the 2:30 point
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
3-6-9-12…
Box Jumps
DB Push Press
Cal. Bike
(Score is Rounds + Reps)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
3-6-9-12…
Up-Down + Tuck Jump
Backpack Push Press
Backpack Front Squat
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
8/8 Single Arm High Pull*
8 Calf Raises on Elevated Surface
:45 Tuck Hold
*Fast pull up, slow lower down
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
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
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
:30 Recovery
STATION 2
:30 MAX Burpee Box Jumps
:30 Recovery
:30 MAX Burpee Box Jumps
:30 Recovery
STATION 3
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
:30 Recovery
STATION 4
:30 MAX Slam Balls
:30 Recovery
:30 MAX Slam Balls
:30 Recovery
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
3 ROUNDS
10/8 Cal Bike
10 Lunges or Squats
10/10 Single DB Strict Presses*
*As the rounds progress, switch the Strict Presses over to Push Presses if athletes feel good!
Strength
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – :50 Max Reps Single DB FR Lunge Lunge Thruster*
MIN 2 – :50 Max Reps DB Slides
*Athletes alternate legs on each reverse lunge. Push the DB overhead with both arms.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 15:00 RUNNING CLOCK…
Buy-In:
100 DB Thruster (30/20)|(20/15)
In the remaining time…
AMRAP of:
12/10 Cal Bike
20 Reverse Lunges
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
Uptempo hip hop with a pinch of dance hall and rock
https://open.spotify.com/playlist/4n5TmNNhR205IGLGhSDRua
3 rounds
10 touch and reach
10 windmills
10 hug yourselves
10 straight leg sit ups
10 squats
Static-O-Matic (No Measure)
4 rounds EMOM with a 50:10 Clock
Min 1: Wall Sit
Min 2: Handstand or pike or plank hold
Min 3: Vacuum Hold https://youtu.be/wRi5g8aBYDI
Min 4: Goblet or Overhead Squat Hold
Min 5: Hollow Hold
Welcome to Isometric Land!
Today we will focus on static holds and positional integrity.
These holds build strength in position, making force in dynamic movement easier and better!
For the wall sit, sit to parallel with your back on a wall. Add weight by holding onto any object
For the handstand, pike or plank please feel free to mix & match
For the vacuum continue to breath but hold position. This is one of the most underused movements for building the “V” shape of your torso. It really, really works if applied regularly.
For the squat hold, use PVC, barbell, broom, single arm DB or KB, etc
For hollow hold, modify with one leg, etc
Stress Buster Minute (AMRAP – Reps)
1 Minute MAX Mountain Climbers, burpees or star jumps. Go for it here! Get A TON of reps! Blow off some steam
Do this right after the last hollow hold. No rest – straight in to it !
I’m Totally Doing Mobility in 2020 (No Measure)
1 minute per side Couch
1 minute per side Pigeon
1 Minute per side 8 point shoulder or standing pec stretch
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
5/5 SA DB Deadlift
100m Run
5/5 SA DB Hang Power Clean
200m Row
10 Alt. DB Snatch
200m Bike
Workout
Metcon (Time)
2 ROUNDS FOR TIME
400m Run
10 DB Deadlifts
400/300m Row
10 DB Power Cleans
1200m Bike
10 DBL DB Snatches
-16:00 Hard Cap-
(Score is Time)
***HOME VERSION***
2 ROUNDS FOR TIME
400m Run
20 Backpack Up-Down
30 Backpack Front Squats
400m Run
20 Backpack Cleans
20 Backpack Ground to Overhead
-16:00 Hard Cap-
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY*
3:00-5:00 of Flow Stretching…
*Flow through what feels right:
Up-Dog or Cobra
Down-Dog
Cat/Cow
Child’s Pose
Saddle
(No Measure)
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
AMRAP
2 DB Up-Down DL
4 DB Strict Press
6 DB DL
STATION 2
AMRAP
2 DBL DB G2OH
4 DB Push Press
6 DB DL
STATION 3
AMRAP
2 DB Devil’s Press
4 DB Push Jerk
6 DB DL
