Covid 19 Update



We are offering home workouts at our regular class times through our private members Facebook group! If you’re a member please reach out to us via e-mail crossfit305@fit262.com to be included.

We will lend you a kettlebell and an abmat if you need it. Workouts will be with and without equipment with numerous options.

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Bike

5 Burpee Broad Jumps

10 KB Deadlifts

10 MB Front Squats

Into…

1 ROUND

:30 Bike

:30 Arm Haulers

8 Russian KB Swings

8 MB Push Presses

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2..

AMRAP x 14 MINUTES

60 Cal. Bike

60 Russian KB Swings

60 Wall Balls

*P1 while P2 rests. Partners must complete the workout in order as written and must switch every 10 or 15 Calories on the bike. Other work can be divided as needed.

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

:45 Alt. V-Ups

:15 Rest

:45 Arm Haulers

:15 Rest

(No Measure)

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

View Public Whiteboard

Warm-up

Warm-up (No Measure)

800 meter run

60 second Samson stretch per side

30 lunges

15 up-downs

Metcon

Gillum Knows Hows to Party…am i right? (No Measure)

8 min amrap

200 meter run + :30 second rest

(2 minute transition time)

8 min amrap

20 lunges

10 burpees

5 4ft broad jump

(2 min transition time)

8 min amrap

Calorie row

ATHLETE CAN START AT ANY STATION AS LONG AS ALL 3 ARE COMPLETED

Saturday

CrossFit A1A, CrossFit 305 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Jog

5 Push Up to Pike

10 Med Ball Cleans

5 Med Ball Thrusters

10 Kip Swings

Strength

Push Press (10RM)

FOR LOAD

10RM Push Press

(Score is Load)

Workout

Metcon (Time)

800 meter run

30 thrusters 75/43

20 burpees over the bar

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

View Public Whiteboard

A. CONDITIONING

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Jog

5 Push Up to Pike

10 Med Ball Cleans

5 Med Ball Thrusters

10 Kip Swings

Strength

Push Press (10RM)

FOR LOAD

10RM Push Press

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

Buy-In:

100 Wall Balls (20/14)|(14/10)

In the remaining time…

AMRAP of:

10 Thrusters (115/75)|(75/55)

10 C2B Pull-Ups

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Metcon (Time)

5 ROUNDS FOR TIME

5 Clean & Jerk (135/95)

5 Muscle-Ups

-Rest 5:00-

5 ROUNDS FOR TIME

3 Clean & Jerk (185/125)

3 Burpee Muscle-Up

-Rest 5:00-

3 ROUNDS FOR TIME

2 Clean & Jerk (225/155)

400m Run

-Rest 5:00-

3 ROUNDS FOR TIME

1 Clean & Jerk (275/185)

500m Row

(Score is Total Time