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#
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
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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
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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
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 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES (w/ DB or Backpack)
8 Alt. Step-Ups or Bodyweight Lunges*
6 DB Strict Press
4 Cal. Bike Sprint or 10 Mountain Climbers
*Switch to Box Jumps at the 2:30 point
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
3-6-9-12…
Box Jumps
DB Push Press
Cal. Bike
(Score is Rounds + Reps)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
3-6-9-12…
Up-Down + Tuck Jump
Backpack Push Press
Backpack Front Squat
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
8/8 Single Arm High Pull*
8 Calf Raises on Elevated Surface
:45 Tuck Hold
*Fast pull up, slow lower down
(No Measure)
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 – CrossFit
View Public Whiteboard
Warm it up (No Measure)
Hip Hop & a lil JT to close it out
https://open.spotify.com/playlist/5kSAE1O3DB0mXxXY25z3EP
2 rounds
30 second tension plank
30 double unders or high knees
25 jumping jacks
20 toy soldiers
15 air squats
10 pike push ups
Rest until everyone finishes the round then start together again with the plank when your coach starts you up!
Front Squat (10-10-10-10-10)
Alternating EMOM
Min 1: Squat
Min 2: Pull Up or Bent Over Row
For squats use anything. Barbell, Dumbbells, Kettlebells, MedBall, Chair, 5 gallon water jug, etc
For pulls ups, use a tree, a bar, etc
Bent over row can be barbell, dumbbells, kettlebells, gallon jugs, buckets of gravel, etc
Reverse Dragon Ball Zed (Time)
9, 15 & 21 reps of:
Front or Goblet or Air Squats
Hang Power Cleans or Swings or Bicep Curls
If your goal is fat loss, go light and go
fast. Purposely do 5 burpees after each set to increase cardiovascular output. Still use enough weight to stimulate.
If your goal is muscle gain go a little heavier and a little slower but still move with some urgency. Breaks are up to you, but strive to do less in this case.
If your goal is performance, strive to complete all 90 reps without stopping or dropping while using a challenging weight.
If your limited by equipment, the first method will work best.
8 minute time limit.
VAT 1 (No Measure)
3 rounds, no rest
30 seconds flutter kicks
30 seconds bicycle crunches
30 seconds flutter kicks
30 seconds v-ups
GET DOWN ON THE FLOOR AND GET THOSE ABS!
I’m Totally Doing Mobility 2.0 (No Measure)
1 min cobra
1 min pigeon/side
1 min lizard 🦎 stretch /side
https://youtu.be/yqLXYv3b8y8
DON’T SKIP THE STRECH – CHECK THE BOXES – GET FITTER ✅
