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
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Extended Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
10 Lunges
:30 Single Under
10 Air Squats
:30 Deadbugs
Strength
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 8 Back Squats (Building)
MIN 2 -:40 Double Unders or :40 Attempts
(Score is Weight)
Strength – HOME
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 12 DB Front Squats
MIN 2 -:40 Double Unders or :40 Mountain Climbers
(Score is Weight)
Workout
“PURPLE COBRA” (Time)
FOR TIME
50-40-30-20-10
Double Unders
Sit-ups
Russian KBS (53/35)|(35/26)
-15:00 Hard Cap-
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME
50-40-30-20-10
Air Squats
Sit-ups
DBL DB Russian Swing
(Score is 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 – BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
:20 Work, :10 Rest
Hollow Hold
STATION 2
:20 Work, :10 Rest
DB Bent Over Row
STATION 3
:20 Work, :10 Rest
DB Front Squat
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 – CrossFit
View Public Whiteboard
Skill
Alternating Tabata (No Measure)
6 minutes, 4 rounds each:
Double Unders or Jumping Jacks
Elbow Plank
Super Mans
L.G. 5000! (AMRAP – Rounds and Reps)
25 minute AMRAP of:
44 Kb or Db Russian Swings
33 Burpees
22 V-Ups
11 Burpees
Every 2:00 rest for :30 seconds
-10 total rounds, pick up where you left off
-based on your fitness level, establish a light, moderate, advanced or Steve Prefontaine pace.
– Use a lighter weight to do more cardio, choose a heavier weight to do more strength. Use a laundry detergent bottle, backpack or other object in place of KB or DB. If no weight, you can do box jumps, step ups, plyo jumps of Plank Knee to elbows.
Maintain form at all costs! Burpees should be CRISP – if you need to go to up/downs or squat thrusts to maintain movement integrity.
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Happy Birthday Lindsay G! Lets GOOO!!!
Abdominal Supplement 41 (Time)
5 x 30 Hollow Rock.
Rest as needed to perform sets unbroken.
Scale to less reps, modified hollow rock or both
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
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Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Bike
10 Groiners
10 Reverse Lunges
10 Forward Lunges
1 ROUND
1:00 BIKE
20 Mountain Climbers
10/10 Split Squats
10 Alt Cossack Squats
Workout
Metcon (Time)
FOR TIME
40-30-20-10
Alt. Jumping Lunges
Cal. Bike
Mountain Climbers*
*Opposite knee to opposite elbow
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME
40-30-20-10
Alt. Jumping Lunges
Backpack Floor Press
Mountain Climbers*
*Opposite knee to opposite elbow
(Score is 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
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