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
View Public Whiteboard
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#
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 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
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
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)
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 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
STATION 1
Rear-Foot Elevated Split Squat (Right Leg)*
*Rear Food Elevated on a Plate
STATION 2
Rear-Foot Elevated Split Squat (Left Leg)*
*Rear Food Elevated on a Plate
STATION 3
MAX Russian KBS
STATION 4
MAX Cal Bike
