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
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Warm-up
Warm-up (No Measure)
Top-Down Warm Up:
50 Jumping Jacks, then:
10 Head Rotations per direction
10 Arm Circles Per Direction
10 Trunk Rotations
10 Wide Leg Touch Ground -> Overhead
20 Knees to Chest
20 Quad Stretches
20 Toy Soldiers
10 Ankle rotations per directions per side.
10 Burpees
Metcon (No Measure)
3 Rounds of:
1:00 Wall Sit
1:00 Walkouts with Push Up
Workout
Metcon (Time)
For Time
2 Rounds:
100 Mountain Climbers (2 count)
75 Weighted Russian Twists (2 count)
50 Single Leg Glute Bridges (1 count, don’t rush)
25 Push Ups
Abs
Metcon (No Measure)
3 Rounds Of:
:45 Side Bends per Side
:45 Superman Hold
:45 Rest
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
Warm-up
TRAMUP (No Measure)
Row 500 Meters – or 200 Single Unders – or Run 400 – or 100 jumping Jacks
10 arm circles FWD. & 10 BACK
10 Touch the Floor & Reach Overhead
10 Strict Pull Ups or ring rows (skip if no bar)
10 Russian KB/DB/Water Jug Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar Or V-Ups
20 Butterfly Sit Ups
20 Push Ups
MOVE WITH INTEGRITY
Strength
Metcon (No Measure)
Five Giant Sets!
5x MegaSet
MegaSet=
20 Bicep Curls
20 Strict Overhead Press
20 Bent Over Rows
Do that as one big set without putting your object down. Rest as needed in between sets, 5 total sets.
Use any object you have, if your object is too heavy then drop the number of reps down.
Conditioning
Metcon (AMRAP – Reps)
12 Minute EMOM
(:20/:10/:20/:10)
1: Burpees
2: Jumping Lunges
3: Bicycle Crunches
Minute one – :20 max burpees, :10 rest, :20 max burpees, :10 rest.
Minute two – :20 max jumping lunges, :10 rest, :20 max jumping lunges, :10 rest.
Minute three – :20 max Bicycle Crunches, :10 rest, :20 max Bicycle crunches, :10 rest.
Repeat 4 times for a total of 12 minutes.
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
Pick It Up!!! (Time)
WOD DEmo & Scaling Options
https://youtu.be/2U2waQEsRu8
-Warm Up
:30 high knees
:30 butt kickers
:30 jumping jacks
:30 prisoner jacks
:30 toy soldiers
x 2
Then:
Light deadlift x 10
Light medium deadlift x 10
(if you only have one weight, slow it down on the way down!)
-Strength
10-10-10
or
Sumo Deadlift 20-20-20
As heavy as possible understanding that you have to add weight over the next few weeks if possible, rest 90 seconds between sets. HEAVIER THAN LAST WEEK.
Deadlift can be barbell, Heavy Kettlebell, Stone, Log, etc.
if you’re going lighter, do a sumo deadlift with great form. Even with no weight, when done correctly this is a great hamstring and glute movement.
IF YOU NEED LESS REST plank between sets.
-Conditioning
T”iger Blood Plus”
5 Rounds
Run 200*
10 Clean & Jerks**
*or Row 250 or 100 Double Unders or 100 high knees or 100 prisoner jacks (CARDIO!!!)
**Use a Barbell or 2 dumbbells or 1 dumbbell or a kettlebell or a sandbag or a log
-Abs
6 minute AMRAP – get busy!
50 Flutter Kicks, 1 count
10 Side Plank Hip Raises Per Side
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
430 (AMRAP – Rounds)
Full WOD Demo
https://youtu.be/K38JIMVTEDM
-Warm Up
1 minute jump rope or any cardio
30 seconds hollow plank
3 rounds
-Strength
6 x 10 Push Ups @31×1
on a 75 second clock
(0, 1:15, 2:30, 3:45, 5:00, 6:15)
-Conditioning
Isometric 16 EMOM
Min 1: Hollow hold
Min 2: Squat or Overhead Squat Hold
Min 4 L-sit or Tuck sit or V-hold
Min 3: Plank or Headstand
Beginner 20-30 seconds
Intermediate 30-40 seconds
Advanced 40-55 seconds
-Supplement
3 Rounds:
15 Glute Bridges
15 Bicep Curls
-Stretch
Cross Body Shoulder :30/side x 2
Neck/Upper Trap :30/side
Neck tuck :30
-Extra Credit
Run 20-40 minutes easy. Enjoy the fresh air. Prepare to close out this week with a burner!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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429 Short & Sweet (Time)
WOD demo & scaling options:
https://youtu.be/LawylGkjDLY
-Warm Up-
21-15-9
-Flutter kicks, 2 count
-Double unders or single unders or penguin drill
-Bicycle crunches, 2 count
– Double Unders or single unders or penguin drill
-Strength-
6 minute EMOM
:30 Strict Press or Bench Press
:30 Rest
-Conditioning-
21-15-9
Power Snatch
Lateral Hop, 2 count
Note time. This is a sprint!
-Abs-
5 x 10
The Ultimate V-Up
1 V-Up
1 Alternating Leg V-up, L
1 Alternating Leg V-up, R
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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12 MORE (AMRAP – Rounds)
WARM UP
12 LUNGES
12 AIR SQUATS
12 KB OR DB SWINGS
12 SIT UPS
12 PUSH UPS
12 JUMPING JACKS
BRIEF THE WOD AND START!
30 MINUTE EMOM
MIN 1: 12 JUMPING LUNGES + 12 AIR SQUATS
MIN2: 12 SWINGS + 12 SIT UPS
MIN3: 12 BURPEES + 12 DOUBLE UNDERS
GOOD LUCK!
THE BEST SCALING FOR THIS IS TO SKIP THE SECOND MOVEMENT, SO ONLY DO LUNGES, SWINGS & BURPEES.
IF YOU HAVE THE FITNESS – LOAD THE LUNGE + SQUATS, LOAD THE SIT UPS, JUMP HIGH ON BURPEES AND DOUBLE THE DUBS.
COUNT TOTAL NUMBER OF ROUNDS COMPLETED.
FINISH WITH 12 MINUTES OF SHARING YOUR BEST MEMORIES OF THE 12 YEARS OF 305!
HAPPY BIRTHDAY TO ALL OF YOU – BECAUSE WHETHER YOU KNOW IT OR NOT, YOU’RE A PART OF THIS!
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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TRUTH SERUM (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
FRONT SQUAT 10-10-10
-OR
Goblet Squat 20-20-20
As heavy as possible understanding that you have to add weight over the next few weeks if possible, rest 90 seconds between sets.
IF YOU NEED LESS REST plank between sets.
GET STRONG!!!! If you only have one weight add more reps and slow it down!
PICK ONE:
Barbell front squat
https://youtu.be/uYumuL_G_V0
-or-
Dumbbell front squat
https://youtu.be/B86Zj72LwzA
-or-
Goblet squat
https://youtu.be/2gP2F7ryJnU
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:
“TRUTH SERUM”
21-15-9
THRUSTERS
THRUSTERS
ALL SETS MUST BE UNBROKEN. YOU MUST PUT THE WEIGHT DOWN BETWEEN SETS. IF YOU BREAK ON ANY SET, RESTART THAT SET. REST AS NEEDED. BE WISE.
Wait, what?
Pick the weight up, 21 Thrusters, put the weight down.
Pick the weight up, 21 Thrusters, put the weight down.
Pick the weight up, 15 Thrusters, put the weight down.
Pick the weight up, 15 Thrusters, put the weight down.
Pick the weight up, 9 Thrusters, put the weight down.
Pick the weight up, 9 Thrusters, put the weight down.
Done.
😈
ABS!!! – you know this routine if you’ve been showing up! Smash right through it!
3 rounds
20 Rocky sit ups https://youtu.be/9btyTxzlgk0
20 flutters, 2 count https://youtu.be/nEb-2uQTUqY
20 russian twists, 2 count https://youtu.be/ge9mfMNSr-k
🧘🏻♀️
STRETCH
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
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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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
Support Your Local Box Workout 1 (AMRAP – Reps)
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
50-lb/35-lb dumbbells
Use any object for the DB snatches!
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
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Warm-up
Warm-up (No Measure)
1 ROUND
1 Minute Jog in place
20 Walking Knees to Chest, in place
20 Walking Quad Stretch, in place
20 Lunges
20 Toy Soldiers
1 Minute Jog in place (high knees on coach command)
1 ROUND
10 Air Squats
10 Up Downs
10 Side Lunges/Cossack Squats
5 Good Mornings
5 Burpees
Workout
Freakazoid (Time)
15 – 12 – 9 – 6 – 3
Swings
Goblet Squats
Mountain Climbers (2 count)
Right into
– 2 minute cumulative plank-
(any way)
Right into
3 – 6 – 9 – 12 – 15
Step ups or Lunges (2 count)
Curl and Press
Up Downs
Metcon (No Measure)
BUNZ
2 Rounds
12 single leg glute bridges per side
24 glute pulses per side
Cool down
Warm-up (No Measure)
Stretch n Abs
:45 Quad or Couch Stretch per side
:45 Plank
:45 8 Point Shoulder Stretch per side
:45 Hollow Hold
:45 Lizard per side
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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424 FRIDAY!!!! (Time)
GET READY FOR NEXT TUESDAY!!!!! 12 YEAR ANNIVERSARY! 12,000 BURPEES WOOOOO
Full Demo & Scaling options video – watch this to come into class ready!!!
https://youtu.be/Dz9vi4vNEs0
-Warm Up-
:30 high knees
:30 butt kickers
:30 jumping jacks
:30 prisoner jacks
:30 toy soldiers
x 2
Then:
Light deadlift x 10
Light medium deadlift x 10
(if you only have one weight, slow it down on the way down!)
-Strength-
Conventional Deadlift 10-10-10
or
Sumo Deadlift 20-20-20
As heavy as possible understanding that you have to add weight over the next few weeks if possible, rest 90 seconds between sets. HEAVIER THAN LAST WEEK.
Deadlift can be barbell, Heavy Kettlebell, Stone, Log, etc.
if you’re going lighter, do a sumo deadlift with great form. Even with no weight, when done correctly this is a great hamstring and glute movement.
IF YOU NEED LESS REST plank between sets.
-Conditioning-
100 Double Unders
21 Burpees
75 Double Unders
15 burpees
50 Double Unders
9 Burpees
Modify doible unders to jumping jacks or single unders or high knees
Modify burpee to 2x sit ups
https://youtu.be/VsHmASSoYME
NOTE TIME
-Abs-
Illegal Beach Abs
6 minute AMRAP – get busy!
50 Flutter Kicks, 1 count
https://youtu.be/nEb-2uQTUqY
10 Side Plank Hip Raises Per Side
https://youtu.be/mxjvoUAQDpQ
