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 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (Time)
FOR TIME
10 Rounds of “CINDY”*
Immediately into…
“T2B FRAN”
21-15-9
Thrusters (95/65)|(65/45)
Toes 2 Bar
*1 Round of “CINDY” is…
5 Pull-Ups
10 Push-Ups
15 Air Squats
**Vest Optional for Cindy portion
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND (5:00 Cap)
100m Run/Bike/Row
5 Up-Downs
100m Run/Bike/Row
10 KB (or DB) Deadlifts
150m Row/1:00 Run/Bike
5 Burpees
150m Row/1:00 Run/Bike
10 Box Step-Ups or Tuck Jumps
10 Cal Bike Sprint (:30 Run/Row Sprint)
Partner Workout
Metcon (3 Rounds for reps)
IN TEAM OF 2…
AMRAP x 10 MINUTES
P1 – 200m Run
P2 – 10 Up-Downs then Max KB Swings (53/35)|(35/26)
-Rest 3:00-
AMRAP x 10 MINUTES
P1 – 250/200m Row
P2 – Max Burpee Box Step-Up (24/20)
-Rest 3:00
AMRAP x 10 MINUTES
P1 – :30 Plank Rotations
P2 – Max Cal Bike
*In each AMRAP, P1 is the timer while P2 works for max reps. Once P1 finishes the task, partners switch. The :30 clock for the plank starts once the athlete is in the push-up position.
(Score is Total Reps for Each AMRAP)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
200m Run
10 Up-Downs
20 KB Swings (53/35)|(35/26)
-Rest 3:00-
AMRAP x 10 MINUTES
250/200m Row
12 Burpee Box Step-Up (24/20)
-Rest 3:00
AMRAP x 10 MINUTES
:30 Plank Rotations
:30 Max Cal Bike
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Snatch Balance (5-5-5*)
SNATCH BALANCE
5-5-5*
*Keep loading light to moderate — receive in power position. Goal is speed and accuracy.
(Score is Load)
Metcon (Weight)
SNATCH COMPLEX
5 SETS
1 Power Snatch
+
2 Hang Power Snatch
+
1 Below the Knee Power Snatch
*Start light-moderate and build to moderate set with perfect mechanics.
-Rest as Needed b/t Sets-
(Score is Load)
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
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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)
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)
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 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (No Measure)
NOT FOR TIME
5k Run
-Rest as Needed-
NOT FOR TIME
5k Row
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Grab a barbell!
EMOM x 4 MINUTES
MIN 1- 10 Up-Downs
MIN 2- 10 Alt Groaners w/ Twist
Then …
EMOM x 6 MINUTES
MIN 1- 5 Romanian Deadlift (or DB) + 5 Hang Muscle Clean (or DB) + 10 Elbow Punches (or DB Strict Press)
MIN 2- 5 Strict Press (DB) + 5 Push Press (DB) + 5 Push Jerks (DB)
Strength
Hang Clean and Jerk (1×5)
FOR LOAD
Build to a Heavy 5-Rep Hang Power Clean & Push Jerk
(Score is Load)
Workout
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*Last Seen 9/20/19
Warm-up (No Measure)
FOR RECOVERY
3:00 Lat Smash (1:30 R/L)
3:00 Forearm Smash (1:30 R/L)
(No Measure)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Lat Smash (1:30 R/L)
3:00 Forearm Smash (1:30 R/L)
(No Measure)
C. STRENGTH / GYMNASTICS
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.
*Go into DT looking for a PR. If you can complete the workout sub-8:00, increase loading to 185/125 and get after heavy DT.
