Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit
View Public Whiteboard
Snatch (10 x 1 EMOM)
Start light and build. Use any minute as rest as needed. Only 1 miss is allowed.
Make the Donuts (AMRAP – Rounds and Reps)
7 minute AMRAP of:
3 pull ups
5 toes to bar
7 box jumps 24/20
RX+ = 3 bar muscle ups, 30/24″ box
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit
View Public Whiteboard
Davidsdottir Warm Up (Time)
21-18-15-12-9-6-3
Wall Ball 20/14
Straight leg Medball Sit Ups
Run, row or ski 200m
RX+ = 11/10′ wall ball, GHD Sit Up w/ med ball (touch ball to floor), Cal Row or ski 21-18-15, etc.
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 262, CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED
View Public Whiteboard
Davidsdottir Warm Up (Time)
21-18-15-12-9-6-3
Wall Ball 20/14
Straight leg Medball Sit Ups
Run, row or ski 200m
RX+ = 11/10′ wall ball, GHD Sit Up w/ med ball (touch ball to floor), Cal Row or ski 21-18-15, etc.
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 305, CrossFit 848, CrossFit A1A – CrossFit
View Public Whiteboard
Weightlifting
Snatch (2-2-2-2-2-2-2)
Overhead Squat (2-2-2-2-2-2-2)
Metcon
Babaganoosh (Time)
For time:
60 Cal Row
50 Wallballs 20/14
40 Kettlebell Swings 70/53
Choose a kb and wallball that you can do unbroken. If you break the set, take a 5 minute rest and begin again with lighter weights.
Announcements
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED
View Public Whiteboard
Metcon
Goodbye Legs, It Was Nice Knowing You (Time)
5 rounds for time of:
10 Goblet Step Ups 53/35
20 yard shuttle sprint
10 Lunge Steps 53/35
20 yard shuttle sprint
10 Goblet Squats 53/35
20 yard shuttle sprint
Rest 1 minute
Set boxes at one end of the gym. Leaving enough room to lunge and squat between the box and sprint start, mark off 10 yards. After each 10 reps run out 10 yards, touch the ground past the mark and then return to your box/bell set up. Score is time at completion of last run.
RX+ = 70/53
