Tuesday

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

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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)

TANK TOP TUESDAY!

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

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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

Tuesday

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

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A. CONDITIONING

Metcon (No Measure)

1. ON A 12:00 RUNNING CLOCK…

Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good for 12:00.

(No Measure)

2. ON A 12:00 RUNNING CLOCK…

Muscle-Up, HSPU or HS Walk Practice*

*Athlete should work on high skill gymnastics at level appropriate for their current need. Advanced should focus on connecting sets / reps after preexhaustion. Intermediate should work on connecting reps without any preexhausrtion. Beginners should work on building blocks of the movement of accessory work.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

QUICK BODYWEIGHT WARM-UP

AMRAP x 4 MINUTES

4 Alternating Lunges w/ PVC Pass-Thru

4 Burpees

4 Hollow Rocks

4 Broad Jumps (or Tuck Jumps)

-Then into a barbell specific warm-up-

BARBELL WARM-UP (can also use DB)

2 SETS

3-5 Reps of Snatch DL (pause at mid-thigh and then complete stand) (or DB DL)

3-5 Reps of Hang + High Pull (DB Hang Hight Pull/arm)

3-5 Reps of Hang Muscle Snatch (DB Hang Muscle Snatch/arm)

3-5 Reps of Behind the Neck Strict Press (DB Strict Press)

Strength

Hang Snatch (1×3)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Squat Snatch

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

3 Hang Squat Snatch (95/65)|(65/45)

3 Overhead Squats

6 Pull-Ups*

-Rest 3:00-

AMRAP x 6 MINUTES

3 Hang Squat Snatch (95/65)|(65/45)

3 Overhead Squats

6 Pull-Ups*

*Chest 2 Bar is optional in both AMRAPs

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Thruster (1×3)

ON A 10:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster

(Score is Load)

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Monday

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)

Monday

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)