Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (2 Rounds for time)
1. 2 SETS
1000m Row
-Rest 4:00 b/t Efforts-
(Score is Time for Each Set)
Metcon (No Measure)
2. NOT FOR TIME
2000m Row
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate)
Into…
25’ Alt Spiderman Stretches
25’ Alt Walking Knees to Chest (grab knee and pull into chest)
25’ Alt Soldier Kicks
25’ Toe Touches (grab opposite ankle and bow forward)
Then…Grab a Barbell!
2 SETS
5 Barbell Goodmornings
5 Slow Deadlifts (from below knee to stand)
Strength
Deadlift (1×2)
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Deadlift*
*Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping.
(Score is Load)
Workout
Metcon (Time)
FOR TIME
40 HSPU
25/20 Cal Bike
20 Deadlift (225/155)|(155/105)
30 HSPU
25/20 Cal Bike
15 Deadlift
20 HSPU
25/20 Cal Bike
10 Deadlift
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (6 Rounds for reps)
EMOM x 18 MINUTES*
MIN 1 – Waist to Overhead (135/95)
MIN 2 – Front Rack Forward Lunges
MIN 3 – Ring Muscle-Ups
*:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method.
**1 Round = 3 Minute Rotation
(Score is Reps Each Round)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
15/12 Cal Row
STATION 2
EMOM
12/10 Cal Bike
STATION 3
EMOM
15 Burpees
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS (w/ DB or Backpack)
:30 High Plank Hold
10 PVC or Bodyweight Romanian DL
10 Knee Push Up
10 DB Bent Over Row
Immediately into…
2 ROUNDS
:30 High Plank Shoulder Taps
10 Good Mornings
7 Push Ups
10 Renegade Rows on Knees w/o Push Up
Workout
Metcon (No Measure)
3 ROUNDS
1:00 Max Mountain Climbers
-:30 Rest-
1:00 Max Plate or DB Good Mornings
-:30 Rest-
1:00 Max Monostructural (Athlete Choice)*
-:30 Rest-
1:00 DB Renegade Rows**
-:30 Rest-
*Athletes can choose Run, Bike, Row, Ski, or Jump Rope.
**1 Rep of RR = 1 Push-Up + 1 Row R + 1 Row L
(No Measure)
Workout – HOME
Metcon (No Measure)
3 ROUNDS
1:00 Max Mountain Climbers
-:30 Rest-
1:00 Max Backpack Goodmornings
-:30 Rest-
1:00 Run, Bike, Row, or Ski (Athlete Choice)*
-:30 Rest-
1:00 Backpack Push-Ups
-:30 Rest-
(No Measure)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Run/Bike/Row/Jump Rope
10 Lunges
10 Alternating DB Sumo Deadlifts
10 Air Squats
Strength
Metcon (No Measure)
3 SETS
30 Banded Bicep Curls
30 Banded Tricep Pull-downs
(No Measure)
Strength – HOME
Metcon (No Measure)
3 SETS
15/15 Single DB Bicep Curls
15/15 DB Tricep Kickbacks
(No Measure)
Workout
Metcon (Time)
PARTNER WORKOUT
IN TEAMS OF 2…
2 ROUNDS FOR TIME
50 Synchro Walking Lunges
25 Synchro Alt. DB Snatch (50/35)|(35/20)
25 Synchro Push-ups
25 Synchro DB Goblet Squat (50/35)|(35/20)
400m Run
*Partners work together in synchro to complete all of the reps. For the run, athletes run together.
-18:00 Hard Cap-
(Score is Time)
WORKOUT
INDIVIDUAL VARIATION
2 ROUNDS FOR TIME
50 Walking Lunges
30 Alt. DB Snatch (50/35)|(35/20)
30 Push-ups
30 DB Goblet Squat (50/35)|(35/20)
400m Run
(Score is Time)
Workout – HOME
Metcon (Time)
2 ROUNDS FOR TIME
50 Walking Lunges
30 Alt. DB Snatch
30 Push-ups
30 DB Goblet Squat
400m Run
(Score is Time)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Workout
Juanny On The Spot (Time)
WU
2 rounds
5 Burpees
20 superman
15 glute bridge (hold 1 sec top)
10 big lunge steps (alt)
—
E2MOM x 5
10 Tempo Jump Squats (31X1)
squats should take around 40-45sec
Rest to 2 minute mark.
—
EMOM x 4 Rounds (add w for advanced athletes) 16 min. total
Min 1: 20 weighted lunge steps R
Min 2: 40 sec Glute bridge hold
Min 3: 20 weighted lunge step L
Min 4: 40 sec max rep Superman
—
4x all slooooooowwww
20 biceps curls
10 single leg glute bridge (each leg add weight RX+)
20 Hammer curl
Cool Down
Warm-up (No Measure)
FOR RECOVERY
8:00 Flow Stretching…
Recommended Flow:
Cobra Stretch
Dragon Stretch (L)
Dragon Stretch (R)
Saddle Stretch w/ Arm Cross (L)
Saddle Stretch w/ Arm Cross (R)
Seated Forward Fold
Rebound Recovery
(No Measure)
