Friday

CrossFit 262 – CrossFit

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Escape the Orca (Time)

With a partner. 1 partner working at a time, must be done in order but switch off however you want.

1k Row

50 Pull Ups [C2B]

1k Row

50 Burpees

1k Row

30 Toes to Bar

1k Row

30 Devil’s Presses (40s/25s)[50s/35s]

1k Row

10 Rope Climbs

Thursday

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

AMRAP

10 Slam Balls

20 Slam Ball Lunges

STATION 2

AMRAP

10 Slam Ball Push Press

20 Double Unders

STATION 3

AMRAP

10 Up-Down + Slam Ball

20 Slam Ball Russian Twists

Thursday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400 easy

3 ROUNDS…

10 push ups

10 squats

10 Sit Ups

Workout

KAMIKAZE (Time)

Row 1000/800 meters

Run 800 meters

100 double unders

200 meter farmers carry

4 rope climbs

50 meter sled push

4 rope climbs

200 meter farmers carry

100 double unders

Run 800 meters

Row 1000/800 meters

40 minute time cap – pace wisely.

Scaled – Modify row and run distances as needed, single unders, light farmers carry, no sled or unweighted

RX – 2 x 35/26, 15′ rope climb (12/9/12 A1A), 45/25 x 2 on sled

RX+ 2 x 53/35, 12′ legless, 45/25 x 4 on sled

Finisher

Metcon (Weight)

3 SETS

30 Weighted Sit-Ups*

*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.

(Score is Load)

Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Med Ball Deadlift

5 Med Ball Front Squat

10 Bodyweight Reverse Lunges

20 Plank Med Ball Taps

Workout

Metcon (Time)

8 ROUNDS FOR TIME

10 Med. Ball Squat Clean

12 Med. Ball Reverse Lunges

14 Med. Ball Plank Rolls

-16:00 Hard Cap-

(Score is Time)

Lifting Thursdays

CrossFit 262 – CrossFit

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SNATCH PULL + HIP SNATCH (3×3 @ 60-70%)

Power Clean (1-1-1-1…)

50-60-70%x2

75%x1

3×1@80%

Clean Pull (3×3@95% of clean)

Single Leg RDL (3×8-10 per leg)