Firsty Fursday

CrossFit 262 – CrossFit

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19.Tree (AMRAP – Rounds and Reps)

24 Minute AMRAP

8 Snatches*

40 Double Unders

400m Row

*Snatch weight increases each round.

Men’s RX = 95/135/155/185/205

Women’s RX

53/73/93/103/113
If you get to a weight that is too much for you, note how far you got and then drop down the weight to continue moving on the workout.

Hip Thrusts and a Ton of Dumbbell Work

CrossFit 305, CrossFit A1A – CrossFit

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Glute Bridge (12-12-12-12-12)

https://youtu.be/FMyg_gsA0mI
Super set with 10 single arm dumbbell press per side. 5 sets total, starting every 3 minutes or so (take your time but don’t get distracted).

OHH YEAHHH BASSS!

playlist:

https://open.spotify.com/playlist/1f04qiGcEz6uelFe6jMOyT

Ring the Bell! (Time)

Four Rounds for time of:

50 Double Unders

25 Dumbbell Snatches

RX+ – 100 dubs, 50/35

RX/Masters 35+ – 40/25

Scaled – light weight, single unders, from the hang

Before starting this portion, perform 2 sets of 30 seconds of calf stretch against squat rack.

Wednesday

CrossFit 262 – CrossFit

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Push Press (3-3-3-3…)

Build to heavy set of 3 for the day. Focus on perfect dip and drive positions.

Metcon (Time)

RX:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push Ups [Strict HSPU]

Toes To Bar

Butterfly Sit Ups

Rope Climb practice and a FUN 20 minute chipper

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Rope Climb Skill Work (1-1-1-1-1-1-1)

Practice Rope Climbing.

Legless, 1 hand, Inverted etc..
Take 10 minutes and get better.

Maníaco Con Una Cesta de Frutas (Time)

5 rounds for time of:

Run 400 meters

30 Box Jumps or Step Ups 24/20″

30 Walking Lunges

2 Rope Climbs 15′ (A1A 12/9/12)

OLD SCHOOL TRUE SCHOOL HIP HOP:

https://open.spotify.com/playlist/1lJ2HRYYmyWv050RlWWR7Y

Back Squat 10s and a 12 minute AMRAP RAGER

CrossFit 305, CrossFit A1A – CrossFit

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Back Squat (12-12-12-12-12)

Goblet Squat, Front Squat or Air Squat as needed.

Alternating EMOM with a moderately hard unbroken set of strict push ups.

PRINCE playlist:

https://open.spotify.com/user/1238100311/playlist/1GnwGqUlL0qGEbJrUree1D?si=BNwwjFGZTVqfzuTcoBQb6w

12 Minute Party (AMRAP – Reps)

12 Minute AMRAP:

50 Calorie Row

40 Wall Ball shots

30 Power Cleans 115/83

20 Burpees Over the Bar

RX+ = 155/103#, Finish Round with 10 muscle ups
Masters 35+ 14/10, 95/63

Scaled – less weight or goblet squats and kb swings as needed