Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (Time)
FOR TIME
2000m Row
-Rest 4:00-
1600m Run
-Rest 4:00-
80/60 Cal Bike
(Score is Time)
*Athlete Option — either get after this with everything you’ve got or use it as an active recovery session at a moderate pace if you are a bit beat up. Train smart!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
ALT TABATA (:20 work, :10 rest)
MOVT 1- Jumping Jacks → Mountain Climbers
MOVT 2- Alt Groiners → Alt Lunges
Then…
2 ROUNDS:
:30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility)
10 Scap Push-Ups
5 Slow Push-Ups
Strength
Metcon (5 Rounds for weight)
5 SETS
7 Bench Press (Athlete Choice)
14 Tempo DB Bent Over Row (1111) (Athlete Choice)
-Rest as Needed b/t Sets-
(Score is Load for Bench)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
30 Burpees*
20 Sit-Ups
25/20 Cal Bike
*Burpees go down by 10 reps each round…30-20-10. Situps and Bike Cals stay the same each round.
(Score is Time)
C. STRENGTH / GYMNASTICS
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
5 DB Thrusters
5 Burpees
30 Double Unders
STATION 2
AMRAP
10 DB Push Press
5 Burpees
30 Double Unders
STATION 3
AMRAP
15 DBL DB Swings
5 Burpees
30 Double Unders
STATION 4
AMRAP
20 DBL DB DL
5 Burpees
30 Double Unders
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
ZOOM LINK
https://zoom.us/j/660024996
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Virtual Warm Up 11 (No Measure)
—-
Pop this on and just dance around the house ok?
https://youtu.be/bk6Xst6euQk
OK! yep yep
https://open.spotify.com/playlist/1ZB4jC6AzlSiFZlLrofljC
—-
2 minutes of cardio
Row, run, jump rope, jumping jacks. etc.
2 rounds of:
:30 Lizard Pose left
https://youtu.be/BSjh9I8xMX4
:30 Lizard Pose right
:30 Tension Plank
:30 Side Plank left
:30 Side Plank right
1 minute Push Up Test (AMRAP – Reps)
1 minute, max reps, break up as needed
These EMOMs are getting you Strong, OK?! (Weight)
Alternating EMOM 10
Min 1: Bench Press, Strict Press, Push Press, Strict HSPU or Push Ups, 10 reps (strict HSPU can be less reps)
Min 2: L-sit, L-Hang or V-Hold, 15-30 seconds depending on level
For presses, use any thing that will challenge you. One arm is ok, just get 10 per arm. Stay tight in the abs and glutes in any press.
For L-sits, use two sturdy objects, be careful. You can make the v-hold more difficult by holding weight in your hands or between your feet.
Challenge yourself but make the reps!
Sprint Chipper V (Time)
30 Lunge Steps
30 V-Ups
30 Air Squats
30 Hang Power Snatches
30 Squat Thrusts
RX+ = weighted lunges, weighted squats
For lunges, do any style. Step back, step forward, walking, alternate – or not.
For V-ups, you can do toes to bar if you have a pull up bar.
For hang power snatch, use ANYTHING! barbell, dumbbell, soup can, water bottle – you get it.
Squat thrust demo https://youtu.be/HsfHY2ewmcY
It’s a burpee without the push up & jump. Move quick!
7 minute cap! You better MOVE!!!
Stretch Abs 1 (No Measure)
60 second lizard/side
60 second hollow hold
60 second superman hold
60 second 8 point shoulder stretch/side
https://youtu.be/ZN1251eqMuQ
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
ZOOM LINK
https://zoom.us/j/660024996
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Tank Top Tuesday Warm Up (Time)
Dark Melodic Electronic continuous mix:
https://soundcloud.com/reaktorevents/inhalt-der-nacht-at-reaktor-x-monnom-black-nye
Very strange Aphex Twin influenced art electronics from Dallas
https://daed.bandcamp.com/?fbclid=IwAR3vmbf0_vJQhcZDo9zjv1uE–qmpVEz1L2w-5yKykG4mSyoJn5FQwdTSV0
Dave Moret’s CrossFit Playlist:
https://open.spotify.com/playlist/6s1GGyF4j3Tmsasf2ZMNA7
—
With a light pair of dumbbells or weight plates or water jugs or bean cans, 2 rounds of:
10 Side raise
10 Front Raise
10 Bent Over Fly
10 Curl
10 Press
—
Then, 2 rounds of:
10 calf raises
10 plyo jumps (double under jump without jump rope)
10 straight legged sit ups
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
If you can’t jump rope, you have a few options;
“Fannie”
Replace Double Unders with Glute bridges https://youtu.be/K9Ge8Jn0T08
“Rannie”
Replace Double Unders with 300 meter run per round (GPS it or just guess it)
“Mannie”
Full or Half Push Push Ups in place of Double Unders
“Rowing Annie”
250-200-150-100-50 meter rows in place of double unders
You can also do 2x single unders or 1x jumping jacks
GLUTE EXTRA MAX PLUS (Weight)
🍑🍑🍑🍑💥
3 Rounds
10 Side Lunges, 2 sec pause in the bottom*
10 weighted hip bridges, 2 sec pause at top
20 Straight leg pulses/side
https://youtu.be/RWyXv8isg90
*Add weight to lunge if able
Bros need glutes too. Do it bro, pump the glutes. You got this. All you.
SIX MINUTE MOBILITY (No Measure)
30 second samson, per side
30 second lizard, per side
30 second door lat stretch, per side
1 wall squat https://www.youtube.com/watch?v=Sps_ljjAwmE
2 minutes legs straight up on wall, relaxation, meditation, breathing
zoom link
Warm-up (No Measure)
https://zoom.us/j/795249387?pwd=L05zazdrZVN0Tkgxem1HNTRuZlVvZz09
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:30 Max Cal Row
:30 Rest
1:00 Max Cal Row
STATION 2
1:30 Plank Hold
:30 Rest
1:00 Push-Ups
STATION 3
1:30 Max Air Squats
:30 Rest
1:00 Max Goblet Squats
