CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Metcon (Time)
Warm Up
3 Rounds:
15 Jumping Jacks
Lateral Duck walk 5 steps each direction *
10 Windshield Wipers**
Duck Walk: https://www.youtube.com/watch?v=3Kjfu4D86hM&list=PLiVIkoN1nnurD5XHnPpRr6STroKSEyW35&index=76
Windshield Wipers: https://www.youtube.com/watch?v=KMxwL9yXTnE&list=PLiVIkoN1nnurD5XHnPpRr6STroKSEyW35&index=17
Skill EMOM 15
Work about 45 seconds in each minute.
1: 1/1 Turkish Get Up
2: Handstand, Wall Walk, Pike Push Ups, Headstand
3: L-Sit, L-Hang, Tuck sit or hang
4: Walk Outs w/ pushup
5: Grok Squat
Metcon:
For Time
40-30-20-10
Kettlebell Swings
Single Leg V Ups (2 Count)
Every minute (including 0:00) 5 floor touch and HIGH jumps.
You get interrupted by the floor touch and jumps, then right back where you left off on the For Time.
15 Minute Time Cap.
Stretch
1 Minute Wide Leg Hamstring Stretch
1 Minute Child’s Pose
:30 8 Point Shoulder Stretch per side.
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Metcon (AMRAP – Reps)
WARM UP
12 SAMSON LUNGES, PER LEG
12 PAUSE AIR SQUATS
12 DEADLIFTS
12 RUSSIAN KB OR DB SWINGS
12 SIT UPS
12 PUSH UPS
12 FAST 2 COUNT JUMPING JACKS
Metcon:
4 Minutes on, 1 Minute off for
25 Minutes (5 Rounds)
60 Double Unders or Jumping Jacks
30 Russian Twists (2 Count)
then AMRAP:
10 Burpees
10 Bent over Rows (any object)
10 Push Press (any object)
Every new round start with the 60 dubs and 30 russian twists buy in, then go into the AMRAP (starting at the beginning).
Score will be total reps completed across all amraps.
Ab Supplement:
100 Crab Cross Body Toe Touches
https://www.youtube.com/watch?time_continue=3&v=8AvqI6jxbas&feature=emb_title
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Metcon (AMRAP – Rounds and Reps)
-WARM UP
3 Rounds
20 Jumping Jacks
10 Air Squats
8 Step Forward Lunge rotation
https://youtu.be/Yz9-z090VQY
6 Push up to T
https://youtu.be/J5nuJ8kYgsE
-Strength
Alternating EMOM 12
Min 1: :45 Second Wall Sit
Min 2: 10 Front Squats (heavy or slow)
Minute 3: 10 Hollow Rocks then rest for wall sits
Periodized strength training is proven to work time and time again. Small increases week to week, either in weight, time under tension – or both – will pay off. Keep after it!
-Conditioning
14 Minute AMRAP
10 Step back lunges to high knees per side (https://www.youtube.com/watch?v=extwj0TKGX8)
20 Plank Cross Body Knee to Elbows
10 Push Ups
20 Light Squat Cleans/Taters
-Abs
21-15-9
Plank Knee to Elbow, per side
Elbow Plank Kick Backs, per side
Supermans
Alternating Leg V-Ups, per side
-Stretch
🧘🏻♀️:30 on Each
Child’s Pose
Thread the needle Right
Thread the needle Left
Pigeon Right
Pigeon Left
Wide Leg Hamstring Stretch
Narrow Leg Hamstring Stretch
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
Extended warm up:
400m run or 2:00 any other cardio
2 Rounds:
40 Prisoner Jacks
30 Butt Kickers
20 Single Leg RDL (alternating)
10 Up Downs (no push-up burpees)
400m run or 2:00 any other cardio
Metcon
Metcon (Time)
Jackie Goes Crazy
For Time:
1k Row – or – 800m Run – or – 250 Double Unders – or – 4:00 Any Other cardio (go hard)
50 Thrusters (use any object)
30 Up Downs (burpee without pushup)
Metcon (No Measure)
Jacked Tris, bro
3 Rounds
25 Box Dips
10 Bent Over Rows
10 Front Raises
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
BREAK THE INTERNET! (AMRAP – Reps)
50 MINUTE EMOM ON A 50:10 CLOCK
USE THE FIRST ROUND AS A WARM UP AS NEEDED.
MIN 1: JUMPING JACKS OR DUBS
MIN 2: SQUATS
MIN 3: SIT UPS
MIN 4: LUNGE STEPS
MIN 5: PUSH UPS
MIN 6: FLUTTER KICKS
MIN 7: LATERAL JUMPS
MIN 8: V-UPS
MIN 9: RUSSIAN SWING OR HPC
MIN 10: BURPEES
SCORE IS TOTAL REPS – SHOULD BE A BIIIIGGGGG NUMBER!!!!!
Announcements
THIS Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET! with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER! Sign up is required! Send an e-mail to crossfit305@fit262.com or tell your coach in class to reserve.
DO NOT MISS IT!!!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
50820 (No Measure)
HEY! Saturday
HUGE workout party at 8am CST/9am EST
EPIC!!!!
Warm up Today
2 minutes jump rope, running, rowing, dancing, just get loose ok?
2-4-6-8
Squat
Push Ups
Plyo Jump
Today we repeat TACOCAT’s REVENGE! Try to beat your last effort!
If you’re all thrutered out, just do front squats instead of thrusters.
🌮😸 TACOCAT’S REVENGE! (Time)
Tall Power Snatch, 20 reps
https://youtu.be/aPK6wE0fUEk
Abmat sit ups, 20 reps
Clean, Hang Power, 20 reps
Overhead Press, 20 reps
Cross Body Knee to Elbows, 20 Reps
https://youtu.be/18p5DWXvXZ8
Abmat Sit ups, 20 reps
Thruster, 20 reps
Rest 2 Minutes
Thruster, 20 reps
Abmat Sit Ups, 20 Reps
Cross Body Knee to Elbows, 20 reps
Overhead Squats, 20 reps
Clean, Hang Power, 20 reps
Abmat Sit Ups, 20 reps
Tall Power Snatch, 20 reps
Rx 75/53
20 minute time limit. For each rep you don’t finish add 1 second to 20 minutes.
Good luck. 🍀
I’m Totally Doing Mobility in 2018 Pt. 3 (No Measure)
30 seconds Lizard on hands
30 seconds Lizard on elbows
30 seconds Lizard w/ rotation
Start on your right and complete the whole cycle, then switch to your left. Complete the entire cycle twice, breathing into each stretch and finding places that you personally need additional time. Make notes of those areas and apply a few extra seconds each day to mobilizing that area.
Announcements
THIS Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET! with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER! Sign up is required! Send an e-mail to crossfit305@fit262.com or tell your coach in class to reserve.
DO NOT MISS IT!!!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Laddererer (AMRAP – Rounds)
-Warm Up:
2 Rounds:
10 Air Press & Pull
10 Opposite Ankle Grabbers
10 Touch & Reach
10 Plyo Jumps
10 Air Thrusters
Deadlift up to a weight you can do 16 times
Ladder of:
Deadlift
Push Ups
Thrusters
Do 2 Deadlifts the first minute, 4 deadlifts the second minute, 6 deadlifts the 3rd minute, continuing to add 2 reps each minute until doing 16 reps on the 8th minute
Rest 2 minutes and repeat the same process for Push Ups.
Rest 2 minutes and repeat the same process for Thrusters.
Make push ups harder by slowing them down. Make push ups easier by using a counch or chair for elevation.
Pick a load for deadlift and thrusters that is challenging but allows you to go unbroken. If you only have light weight you can do 3s on deadlifts (3,6,9,12,15,18,21,24)
Announcements
THIS Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET! with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER! Sign up is required! Send an e-mail to crossfit305@fit262.com or tell your coach in class to reserve.
DO NOT MISS IT!!!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
50620 (Time)
WOD demo & scaling options:
-Warm Up-
3 Rounds
10 Toy Soldiers
10 Touch the Floor & Reach
10 Trunk Rotations
10
-Strength-
Alternating EMOM 10
8 Strict Press or Bench Press
8 Single Leg Deadlift, per leg, no weight
-Conditioning-
“Angry Sasquatch”
3 Rounds for time of:
10-15 Power Snatch
15 Floor Touch & Jump
Note time. This is a sprint!
10 reps if you have heavier weight, 15 if you have only light weight, 10 per side if you only have a single dumbbell or similar. The standard on Floor Touch & Jump is to touch the floor with your fingers, and jump straight up (ankles, knees, hips, shoulders & wrists in a vertical line, perpendicular to the floor.) To become more athletic, jump higher!
-Abs-
5 x 10
The Ultimate V-Up
1 V-Up
1 Alternating Leg V-up, L
1 Alternating Leg V-up, R
It’s BACK! You will master this sequence and your ABS will be amazingly strong!
Stretch
Coaches Choice, 5 minute AMCAP (As Much Chill As Possible)
Announcements
THIS Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET! with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER! Sign up is required! Send an e-mail to crossfit305@fit262.com or tell your coach in class to reserve.
DO NOT MISS IT!!!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
SPICY TACO! (AMRAP – Reps)
NEW ZOOM LINK!
https://zoom.us/j/679368832
—
THIS Saturday at 9am we will BREAK THE INTERNET! with our biggest class ever.
JOIN US!
—
Invite your friends. Send them this link!
https://bit.ly/VirtualFriendsAndFamilyDropIn
—
12 MORE (AMRAP – Rounds)
WARM UP
12 LUNGES, per side
12 AIR SQUATS
12 KB OR DB SWINGS
12 SIT UPS
12 PUSH UPS
24 JUMPING JACKS
BRIEF THE WOD AND START!
“SPICY TACO!”
36 MINUTE EMOM
MIN 1: 10 Lunge Steps, per leg
MIN2: 20 Sit Ups
MIN3: 30 Air Squats
MIN4: 40 Double Unders or High Knees
MIN5: MAX Burpees
MIN6: Complete Rest
GOOD LUCK!
Score is TOTAL burpees. ALL other reps must be completed to count burpees.
RX+ = weighted lunge, weighted sit ups, 80 dubs
THIS IS CONDITIONING PEOPLE!
Nutrition, Metabolic Conditioning, Gymnastics, Weightlifting, Sport. In that order. Yep.
Announcements
Next Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET!
with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER!
Don’t miss it!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
504 (Time)
-WARM UP
3 Rounds
20 Jumping Jacks
10 Air Squats
8 Step Forward Lunge rotation
https://youtu.be/Yz9-z090VQY
6 Push up to T
https://youtu.be/J5nuJ8kYgsE
-Strength
Alternating EMOM 10
:30 work/:30 rest each movement
Min 1: Front Squat
Min 2: Navy Seal Push Ups
One Navy Seal Push Up=
One Push up, right knee up
One Push up, left knee up
Periodized strength training is proven to work time and time again. Small increases week to week, either in weight, time under tension – or both – will pay off. Keep after it!
-Conditioning
21-15-9
Hang Power Clean or swing
Push Press or push up
V-Ups or sit ups
Mountain Climbers, 2 Count or 50m sprint
-Abs
21-15-9
Plank Knee to Elbow, per side
Elbow Plank Kick Backs, per side
Supermans
Alternating Leg V-Ups, per side
-Stretch
Last week of this amazing stretch! Enjoy it.
🧘🏻♀️
Cobra https://youtu.be/JDcdhTuycOI
Down Dog https://youtu.be/ayQoxw8sRTk
Lizard https://youtu.be/BSjh9I8xMX4
Pigeon https://youtu.be/tYY-cqNjuVA
Savasana https://youtu.be/SfAoPVt64LE
