Announcements
ZOOM LINK
https://zoom.us/j/660024996
Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS
Al times EST
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
100m Run
Max Russian Twists
STATION 2
100m Run
Max Slam Ball Thruster
STATION 3
100m Run
Max Slam Balls
STATION 4
100m Run
Max Hand Release Push-Ups
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS
Al times EST
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1 ROUND (w/ MedBall or Backpack)
100m Run
10 MB Deadlift
10 MB Front Squats
10 Alt. Bodyweight Lunges
Immediately into …
1 ROUND
100m MB Run
10 MB Cleans
10 MB Thrusters
10 Alt. MB Lunges
Workout
“MED BALLIN” (Time)
4 ROUNDS FOR TIME
10 WB Hang Squat Cleans
12 Wall Balls
16 WB Lunges
200m Run w/ WB
-15:00 Hard Cap-
(Score is Time)
*New NCFIT Classic Workout
Workout – HOME
Metcon (Time)
4 ROUNDS FOR TIME
10 Backpack Squat Cleans
12 Backpack Thrusters
16 Backpack Back Squats
200m Run w/ Backpack
(Score is Time)
Optional Finisher
Metcon (No Measure)
2-3 SETS
15 Tuck-Ups
5/5 Side Plank Rotations
(No Measure)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS
Al times EST
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)
EMOM x 6 MINUTES
Min 1: 45s Row/Bike/Run/Jumping Jacks
Min 2: 6 Kettlebell (or DB) Deadlift + 6 Kettlebell (or DB) Swings + 3/3 Kettlebell (or DB) Push Presses
Strength
Metcon (Weight)
EMOM x 8 MINUTES*
MIN 1 – 2 Turkish Getup (R)
MIN 2 – 2 Turkish Getup (L)
*Athletes can use DB or KB for TGU
(Score is Weight)
Strength – HOME
Metcon (Weight)
EMOM x 8 MINUTES*
MIN 1 – 2 Turkish Getup (R)
MIN 2 – 2 Turkish Getup (L)
*Athletes can use DB or KB for TGU
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
500/400m Row
50 Alt. V-ups
400/300m Row
40 Alt. V-ups
300/200m Row
30 Alt. V-ups
200/150m Row
20 Alt. V-ups
100/75m Row
10 Alt. V-ups
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME
500/400m Row (or 400m Run)
50 Alt. V-ups
400/300m Row (or 300m Run)
40 Alt. V-ups
300/200m Row (or 200m Run)
30 Alt. V-ups
200/150m Row (or 100m Run)
20 Alt. V-ups
100/75m Row (or 50m Run)
10 Alt. V-ups
(Score is Time)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS
Al times EST
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/ KB or Backpack)
2:00 Run, Bike, or Row
8 KB Deadlift
16 Push-up Plank KB Taps
8 Box Step Overs or Alt Jumping Lunges
Partner Workout
Metcon (Time)
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME*
40 Cal. Bike
Immediately Into …
6 ROUNDS EACH
10 Russian KB Swing
8 Sit-Ups
6 Box Jump Overs
Immediately Into…
400m Run
*For the Bike, partners switch every 10 cals. For the Rounds, partners each complete 6 rounds…P1 works while P2 rests then switch. For the Run, partners run together.
-16:00 Hard Cap-
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME*
400m Run
Immediately Into …
6 ROUNDS
10 Backpack Russian Swing
8 Tuck-Ups w/ Backpack
12 Alt. Jumping Lunges w/ Backpack
Immediately Into…
400m Run
(Score is Time)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS
Al times EST
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)
AMRAP x 5 MINUTES
1-2-3-4-5…Etc
DB Bent Over Row
Bench/Box Step-ups
Up Down
DB Deadlift (below the knee to stand)
Strength
Metcon (Weight)
5 SETS
1 Deadlift
+
1 Hang Power Clean
+
1 Power Clean
+
Front Squat
(Score is Weight)
Strength – HOME
Metcon (Weight)
5 SETS
3 DB Deadlift
+
3 DB Hang Power Clean
+
3 DB Power Clean
+
3 DB Front Squat
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
8 ROUNDS (:20 ON / :10 OFF)
MOVT 1 – Hang Power Cleans (115/75)|(95/65)
MOVT 2 – Pull-ups
MOVT 3 – Box Jump Overs (24/20)
*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds.
(Score is Reps)
Workout – HOME
Metcon (AMRAP – Reps)
8 ROUNDS (:20 ON / :10 OFF)
MOVT 1 – DB Hang Power Cleans
MOVT 2 – DB Upright Row
MOVT 3 – Jumping Lunges
*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds.
(Score is Reps)
