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)
AMRAP x 6 MINUTES
8/6 Cal Bike (1:00 Run/Row/Jumping Jacks/Jump Rope)
10 DB Suitcase Reverse Lunges
5/5 Single Arm DB Bent Over Row
100m Run
Strength
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 5-10 Strict Pull-ups
MIN 2 – 10 Deadlifts (Building)
(Score is Weight)
Strength – HOME
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 5-10 Strict Bent Over Rows
MIN 2 – 10 Slow DB Deadlifts
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 4 MINUTES
12/10 Cal Bike
-1:00 Rest-
EMOM x 4 MINUTES
12 Deadlifts (185/125)|(135/95)
-1:00 Rest-
EMOM x 4 MINUTES
12/10 Cal Bike
(Score is Weight)
Workout – HOME
Metcon (Weight)
EMOM x 4 MINUTES
Run, Bike, or Row :45
-1:00 Rest-
EMOM x 4 MINUTES
12 DB Power Cleans
-1:00 Rest-
EMOM x 4 MINUTES
Run, Bike, or Row :45
(Score is Weight)
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
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)
1 ROUND
:30 Row, Bike or Run
8 Squat Therapy (or slow Air Squats)
8 Tuck-Ups
8 Scap Push-Ups
:10 Bottom of the Ring Row Hold (or :20 plank)
:10 Top of the Ring Row Hold (or :20 hollow position)
Into …
1 ROUND
:45 Row, Bike or Run
10 Air Squats
10 Hollow Rocks
10 Knee Push-Ups
5/5 Single Arm Ring Row or 10 Bent Over Rows
Workout
“BASELINE” (Time)
FOR TIME
500m Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Ring Rows or Pull-Ups
*New Benchmark Workout
-10:00 Hard Cap-
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME
400m Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Backpack Ground 2 Overhead
*Optional to wear Backpack for full workout
(Score is Time)
Announcements
ZOOM LINK
https://zoom.us/j/795249387?pwd=L05zazdrZVN0Tkgxem1HNTRuZlVvZz09
password: 308567
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)
3 ROUNDS
8 DB Bent Over Rows
8 Up-Downs
8 Plate/ DB Press Presses
:30 Plate/ DB Overhead Hold
Strength
Metcon (Weight)
3 SETS
10 Strict Press (Light)
1:00 OH Barbell Hold
10 Tempo Knees 2 Chest (2121)
-Short Rest b/t Each Set-
(Score is Weight)
Strength – HOME
Metcon (Weight)
3 SETS
10 DB Strict Press (Light-Moderate)
1:00 DB Barbell Hold
10 Tempo Knees 2 Chest (2121)
-Short Rest b/t Each Set-
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
15/12 Cal Row
10 Toes to Bar
5 Burpee Pull-ups
(Score is Rounds + Reps)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
10 DB Sumo Deadlift High Pulls
10 Tuck-Ups
5 DB Devil’s Press*
*No Squat
(Score is Rounds + Reps)
Announcements
ZOOM LINK
https://zoom.us/j/795249387?pwd=L05zazdrZVN0Tkgxem1HNTRuZlVvZz09
password: 308567
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
100 Double Unders
50 DB Walking Lunges (35/20)
50 Wall Ball (20/14)
100 Double Unders
40 DB Walking Lunges
40 Wall Ball
100 Double Unders
30 DB Walking Lunges
30 Wall Ball w/ SB
(Score is Time)
-Rest 3:00-
Clean and Jerk (1×1)
ON A 7:00 RUNNING CLOCK…
Build to a Heavy Single Clean & Jerk
(Score is Load)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
2 SETS
1:00 Run, Bike, Row, or Ski (increase pace each round)
10 PVC Pass-Thru (or Arm Circles)
10 PVC Presses (or Pike Push-Ups)
10 PVC Good Mornings (or Body Weight Good Mornings)
10 Alternating Groiners
10 Perfect Air Squats
10 Perfect Push-Ups*
10 Perfect Ring Rows/or Strict Pull-Ups (or DB Bent Over Rows)
BARBELL WARM-UP
2-3 SETS (w/ empty barbell or PVC- can also use DB)
5-7 Slow Deadlifts
5-7 Hang Power Cleans
5-7 Alternating Elbow Punches (each side)
5-7 Front Squats
5-7 Strict Press or Push Press
Workout
Metcon (AMRAP – Rounds and Reps)
6 SETS
AMRAP x 3 MINUTES
4 Power Clean (115/75)|(75/55)
4 H-R Push-Ups
4 Box Jumps (20/16)*
-Rest 1:00 b/t Sets-
*Athlete can choose to jump-up or step-up but must step-down each rep.
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
4 SETS
:30 Hollow Flutters
:30 Russian Twist (No Weight)
-Rest as Needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Deadlift (5-3-1)
FOR LOAD
5-3-1
Deadstop Deadlift
(Score is Load)
*Take your time and build slowly to a heavy set of 5 the 3 the 1. Each Deadlift is performed with a “”deadstop”” :01 pause between each rep. This is not TNG and there’s no slamming bars.
Metcon (Weight)
5 SETS
10 Barbell Bent Over Row (1111)*
15 Slow Tuck-Ups
*Use same heavy load for all sets
(Score is Load)
