Sundayyyyyy
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Strength
Weighted Pull-ups (5-5-5-5-5)
add weight each set
Metcon
Skinny Barbara (Time)
3 rounds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
rest 3 min
Saturday
CrossFit 305, CrossFit A1A – CrossFit
Strength
Thruster (10-10-10)
build up in weight each set. I once saw Dibo do 31 unbroken reps at 135. It was *almost* enough to be the best in the gym…
Metcon
Metcon (Time)
10,9,8,7,6,5,4,3,2,1
Push-ups
Burpees
Setherday
CrossFit 262 – CrossFit
Metcon (Time)
For Time
50 Cal Row
40 Wall Balls
30 Pull-Ups (scale jumping pull-ups; or ring row)
20 HSPUs (scale accumulated 1minute handstand hold)
10 Muscle Ups (scale toes to rings)
20 Box Jumps (box step overs)
30 Push-Ups (scale box push-ups)
40 Air Squats
50 Dubs (Scale 100 singles)
pow
CrossFit 262, CrossFit 305, CrossFit A1A – RELOADED
pow pow (Time)
50-40-30-20-10
Calorie Row
single arm db thruster 40/25
butterfly situp
rx+ 50/35, ghd
Sumo Deadlifts are great for Dat….
CrossFit 305, CrossFit A1A – CrossFit
Sumo Deadlift (12-12-12-12-12)
E2MOM
Rock N Rap N Stuff to Pump to:
https://open.spotify.com/playlist/5bFTQjJAAX33y5ZwFFYGDX
Kettlebell Tama (Time)
For time:
800-meter single-arm kettlebell farmers carry, 35/26
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm kettlebell farmers carry, 53/35
31 toes-to-bars
31 push-ups
31 hang power cleans 135/93
200-meter single-arm kettlebell farmers carry, 70/53
Scale by using lighter kettlebells or running in place of carries. Use Kb goblet squats in place of front squats. Skip cleans if needed.
25 minute time limit. Very generous.
Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.
He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.
He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.
Fridehhhhhh
CrossFit 262 – CrossFit
Flobber Clobber (Time)
3 Rounds of
10 DL (135/93)
10 Burpees
Then…
10 Thrusters (135/93)
20 Thrusters (115/73)
30 Thrusters (95/63)
Farmer’s Carry (400m 1 arm farmer’s carry.)
Start within 5 minutes after finishing Flobber Clobber.
Use a tough weight kettlebell.
Brovember 2 (No Measure)
3 rounds of:
15 bent over dumbbell rows
15 front raises
15 lateral raises
Max reps strict chin ups (minimum of 5 or switch to palms up ring/bar rows)
Rest 60 seconds in between rounds.
Use light dumbbells
Do not rest between exercises. Go slow.