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.
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)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
15 Box Jump Overs
STATION 2
EMOM
15 Wall Balls
STATION 3
EMOM
20 Russian KBS
STATION 4
EMOM
20 KB Goblet Lunges
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)
PLAY THIS ALL DAY AND FORGET ABOUT EVERYTHING
https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3
CLAAAASIC 1992 ED LOVER & DR DRE NYC MIXTAPE
https://www.mixcloud.com/DJAndySmith/dj-andy-smith-lockdown-tape-digitising-vol-6-ed-lover-dr-dre-1992-wbls-new-york-city-hip-hop/
Spastic fast electronics
https://drumcorps.bandcamp.com/album/radio-mix
Spastic fast electronics
Black Sabbath Paris LIVE Concert 1970
https://youtu.be/6jdAe2Qrsq0
DEEP PED in sport documentary:
https://www.netflix.com/title/80168079
Great Pro Wreslting Doc;
https://www.netflix.com/title/70000781
This is probably what you need right now:
https://www.netflix.com/title/70093991
—-
WARM UP!
2 minutes of 80s Dance Party, or rowing or jump rope or or run 400
Suggested moves:
https://vimeo.com/136751094
3 Rounds
10 Sumo Deadlifts, slow on the way down
10 Glute Bridges, squeeze at the top
10 Alternating Leg V-Ups
5 Plank to Downward Dog to Push Up
Posterior Chainz (No Measure)
Alternating EMOM 12
Min 1: Sumo Deadlift, 10 reps
Min 2: Dips, 10-15 reps
Min 3: Cossack Squat, 10 reps*
https://youtu.be/YvxmS5BIPi8
Deadlift should be challenging but doable. If you’re limited in weight, slow down on the way down. The slower you go, the higher the tension, the great the training effect.
For dips, pick a modification and rep range that is challenging but doable for 10-15 reps.
*For most, this should be a mobility exercise. If you’re advanced, you can hold a KB or DB in goblet
Crazy Train (AMRAP – Reps)
Three rounds of:
Wall Ball or Thruster or Clean & Jerk or Curl & Press (Reps)
Box Jumps or Step Ups or Lunge Steps or Split Squats or Bulgarian Split Squats (Reps)
Toe Touch Crunch (Reps) https://youtu.be/zlcZE5Ct-oA
Burpees (Reps)
In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating.
On call of “rotate”, the athletes must move to next station immediately for best score.
One point is given for each rep.
STRECH OK? SERIOUSLY, STRETCHING IS SO IMPORTANT – SPEND 5 MINUTES DOING IT EVERYDAY (No Measure)
30 seconds per position:
Seated Hurdler Stretch, try to extend the stretch with deep breathing
https://youtu.be/IbngSHjIrAk
Seated Upper Trapezius Stretch
https://youtu.be/2A_o8kGYmzw
Levator Scapula Stretch
https://youtu.be/GSoXPJRnR6E
Simple Anterior Scalene Stretch
https://youtu.be/Qtn6FFFrnuU?t=37
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 – 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)
