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
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
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 – 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
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)
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 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 – 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 – 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 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
