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 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up (No Measure)
2 rounds, first round easy, second round a little quicker
30 Prisoner Jacks
20 Windmills
10 Air or PVC or BB Deadlifts
10 Air or PVC or BB Hang Power Cleans
10 Push Up to a “T”
https://youtu.be/YU0gWh72a3k
10 Boot Strappers
https://vimeo.com/194893452
For the WOD, pick one version, either “The Chief” or “The Kettlebell Chief”
This is a CLASSIC workout – pace it out but go for it!
—
Totally awesome random playlist for all:
https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
Strange deep house
https://www.mixcloud.com/5magazine/stayhomedisco-ricardo-baez-mix/
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
The Kettlebell Chief (AMRAP – Rounds and Reps)
5 rounds of:
3 minute AMRAP:
6 Kettlebell Swings, moderately heavy
6 Push Ups, unbroken
9 Squats
Rest 1 Minute after each 3 minute block.
Start each Round where you left off.
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
Same as Tuesday! Build great habits in this time. Mobility, accessory, abs!
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)
FOR TIME (5 MIN CAP)
1 ROUND
8/8 Single Arm DB Strict Press
:30 Single Unders
10 Plate (or DB) Ground to Overhead
15 Plate Hops (or hops over DB)
:30 Calf Stretch on Plate (Each Side)/ Stretch on DB
1 ROUND
8/8 Single Arm DB Push Press
:30 Single-Single-Double Jumps
10 Plate/DB Ground to Overhead
15 Plate Hops (or hops over DB)
:30 Calf Stretch on Plate (Each Side)/ Stretch on DB
Strength
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 10 Push Press (Light-Moderate)
MIN 2 – :40 Double Unders or :40 Attempts
(Score is Weight + Reps)
*Note your total reps
Strength – HOME
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 10 DB Push Press (Light-Moderate)
MIN 2 – :40 Double Unders or :40 Mountain Climbers
(Score is Weight + Reps)
*Note Your Total Reps
Workout
Metcon (Time)
10 SETS
10 DB Push Press (35/20)|(20/15)
30 Double Unders
-:30 Rest b/t Sets-
-15:00 Hard Cap-
(Score is Time)
Workout – HOME
Metcon (Time)
10 SETS
10 DB Push Press (35/20)|(20/15)
30 Double Unders or 30 Mountain Climbers
-:30 Rest b/t Sets-
(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)
We are using the warm-up today to review the movements for the workout (see the teaching section to review the movements in the warm-up).
EMOM x 9 MINUTES
Min 1 — :45 Row, Bike or Run
Min 2 — :30 Jump Over Erg or :30 Up-Downs
Min 3 — :30 Tuck Hold
Min 4 — :30 Row, Bike or Run
Min 5 — :30 Up-Down over the Erg or :30 Easy Bupress
Min 6 — 10 Alt Tuck-Ups
Min 7 — :15 Row, Bike or Run (sprint)
Min 8 — :30 Burpee over the Erg or :30 Fast Burpees
Min 9 — 10 Alt. V-Ups
After the warm-up athletes should be ready to go!
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 20/15 Cal. Row
MIN 2 – 10 Burpees Over Rower
MIN 3 – 15 Alt. V-Ups or Tuck-Ups
(No Measure)
Workout – HOME
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 20 Backpack Thrusters
MIN 2 – 10 Burpees Over Backpack
MIN 3 – 15 Backpack Sit-ups
(No Measure)
Optional Finisher
Metcon (No Measure)
2-3 SETS
MAX Reps Rows (Ring or DB)
-:30 Rest-
MAX Reps Push-Ups
-1:00 Rest b/t Sets-
(No Measure)
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 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Jumping Jacks
20 Push-up Plank Shoulder Taps
10/10 Alt. Bodyweight Lunges*
*Perform these bodyweight, but extend one arm overhead to practice pressing up, with arm locked out as you perform alternating lunges (12 lunges with right arm overhead; 12 lunges with left arm overhead)
Into …
2 ROUNDS (w/ DB or Backpack)
40 Single-Unders (Double-Unders in 2nd round)
12 DB Deadlift
12 DB Push Press
12 DB Front Rack Alt. Lunges
Workout
Metcon (6 Rounds for time)
EVERY 2:30 FOR 6 SETS
12 Alt. DB Snatches
12/12 Single Arm Overhead Alt. Lunges
24 Double-Unders
(Score is Time Each Set)
Workout – HOME
Metcon (6 Rounds for time)
EVERY 2:30 FOR 6 SETS
12 Backpack Clean & Jerk
12 Backpack Overhead Lunge
24 Mountain Climbers
(Score is Time Each Set)
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 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1 ROUND
10 Lunges
8 Up-Downs
8 Slam Balls
Immediately into …
1 ROUND
10 Wall Ball Front Squats
10 Wall Ball Strict Press
6 Up-Downs
6 Slam Balls
Immediately into …
1 ROUND
10 Wall Ball Thrusters
10 Slam Balls
Strength
Metcon (Weight)
5 SETS
10 Back Squat (Light-Moderate)
10-15 Deficit Push-ups*
*Deficit can be on plates or DBs
-1:00 Rest b/t Sets-
(Score is Weight)
Strength – HOME
Metcon (Weight)
5 SETS
10 DB Front Squat
10-15 DB Deficit Push-ups*
-1:00 Rest b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
40-30-20-10
Wall Balls (20/14)|(14/10)
20-20-20-20
Up-Downs
25-25-25-25
Slam Balls (20/10)
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME
40-30-20-10
Alt Single DB Thruster
20-20-20-20
Up-Downs
20-20-20-20
Alt DB Snatch
(Score is Time)
