Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
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)
FOR TIME: (5 MINUTE CAP)
1 Round
1:00 Run/Bike
12 Up Downs
10 Push-ups
10 Tuck-ups
:30 Push-up Plank
1 Round
1:00 Run/Bike
12 Burpees
10 Push-ups
10 Tuck-ups
:30 Elbow Plank
Strength
Metcon (Weight)
4 SETS
5 Strict Knees 2 Chest + 10 Kipping Knees 2 Chest
8 Push Press (Building)*
1:00 Plank Hold
*Push Press must come from the floor.
(Score is Weight)
Strength – HOME
Metcon (Weight)
4 SETS
15 Slow Tuck-Ups
10 DB Push Press (w/ Slow Lower to Shoulder)
1:00 Plank Hold
(Score is Weight)
Workout
Metcon (4 Rounds for time)
EVERY 3:00 x 4 SETS
12/10 Cal Bike
10 Toes 2 Bar
8 Push Press (135/95)|(95/65)
6 Burpee Over Bar
(Score is Each Set for Time)
Workout – HOME
Metcon (4 Rounds for time)
EVERY 3:00 x 4 SETS
:45 Sprint Run, Bike or Row
10 V-Ups
10 DB Push Press
10 Burpees
(Score is Each Set for Time)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
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 (Time)
FOR TIME
5k Run
-Rest as Needed-
NOT FOR TIME
5k Row
(Score is Time for Run)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 ROW/BIKE/RUN (Increase pace every :15)
Into…
4 ROUNDS (:20 work, :10 rest)
MOVT 1 — Up-Downs
MOVT 2 — Inch-Worms (no Push-Up)
Into …
4 ROUNDS (:20 work, :10 rest)
MOVT 1 — Active Bar Hang
MOVT 2 — Push-Ups
*1 Round = Both Movements
Workout
Metcon (Time)
FOR TIME*
21-18-15-12-9
Cal Row
C2B Pull-Up
Strict Dips (Ring, Box or Bar)
*Weight Vest Optional.
(Score is Time)
Finisher
Metcon (No Measure)
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks
-Rest as needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
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 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up (No Measure)
PLAY THIS ALL DAY AND FORGET ABOUT EVERYTHING
https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3
CLAAAASIC 1992 ED LOVER & DR DRE NYC MIXTAPE
https://www.mixcloud.com/DJAndySmith/dj-andy-smith-lockdown-tape-digitising-vol-6-ed-lover-dr-dre-1992-wbls-new-york-city-hip-hop/
Spastic fast electronics
https://drumcorps.bandcamp.com/album/radio-mix
Spastic fast electronics
Black Sabbath Paris LIVE Concert 1970
https://youtu.be/6jdAe2Qrsq0
DEEP PED in sport documentary:
https://www.netflix.com/title/80168079
Great Pro Wreslting Doc;
https://www.netflix.com/title/70000781
This is probably what you need right now:
https://www.netflix.com/title/70093991
—-
WARM UP!
3 Rounds
10 Alternating Birddogs
8 Sumo Deadlifts, slow on the way down
6 Glute Bridges, squeeze at the top
4 Plank to Downward Dog to Push Up
Metcon (No Measure)
Alternating EMOM 16
Min 1: Sumo Deadlift, 12 reps
Min 2: Dips, 10-15 reps
Min 3: Cossack Squat, 10 reps*
https://youtu.be/YvxmS5BIPi8
Minute 4: 10 Side Plank Hip Raises per side.
Deadlift should be challenging but doable. If you’re limited in weight, slow down on the way down. The slower you go, the higher the tension, the great the training effect.
For dips, pick a modification and rep range that is challenging but doable for 10-15 reps.
*For most, this should be a mobility exercise. If you’re advanced, you can hold a KB or DB in goblet
Metcon (Time)
For Time
10-9-8-7-6-5-4-3-2-1
Curl and Press or Clean & Jerk
2x Alternating Step Back Lunges
—
For Curl and press, move with control!
This is not a race. Move effectively and move well.
If you’re doing clean and jerks, pick a weight you can move with great form!
For lunges, use any weight or no weight – your choice.
STRECH OK? SERIOUSLY, STRETCHING IS SO IMPORTANT – SPEND 5 MINUTES DOING IT EVERYDAY (No Measure)
30 seconds per position:
Seated Hurdler Stretch, try to extend the stretch with deep breathing
https://youtu.be/IbngSHjIrAk
Seated Upper Trapezius Stretch
https://youtu.be/2A_o8kGYmzw
Levator Scapula Stretch
https://youtu.be/GSoXPJRnR6E
Simple Anterior Scalene Stretch
https://youtu.be/Qtn6FFFrnuU?t=37
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
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)
100m run
Then…
AMRAP 5:00
5/5 DB Deadlift
5/5 DB Push Press
5 Up-Down Step Up
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Alt. DB Clean & Jerk
5 Burpee Box Jump Over
200m Run
(Score is Rounds + Reps)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Backpack Ground to Overhead
5 Burpee Over Backpack
200m Run
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
2:00 Plank Hold*
20 Feet Together Squats
1:00 Farmer Hold (AHAP)
*Any variation of Plank Hold is allowed. Goal is to hold as long as possible.
(No Measure)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
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)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max DB Push Press
STATION 2
Max Box Jump
STATION 3
Max Cal Row
STATION 4
Max KB SDHP
