Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
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
:40 Max Push-Ups
STATION 2
EMOM
:40 Max Ring Rows
STATION 3
EMOM
:40 Max Cal Row
STATION 4
EMOM
:40 Max Double Unders
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (Time)
FOR TIME
35-25-15-25-35
Cal Row
Cal Bike
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Row/Run/Bike (increase pace every :30)
Into…
2 ROUNDS*
10 Romanian Deadlift
8 Hang Muscle Cleans
6 Front Squats
4 Strict Press
2 Push Press
*Can use a Barbell or DBs
Strength
Metcon (Weight)
5 SETS*
1 Power Clean
+
2 Front Squats
+
1 Jerk
*Start moderate and build to heavy. Athlete Choice for Push Jerk or Split Jerk.
(Score is Load)
Workout
“CALIFORNIA LOVE” (Time)
FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)
*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Slow Bike, Walk, or Row
1:00 Foam Rolling IT Band (L)
1:00 Foam Rolling Inside Thigh (L)
1:00 Foam Rolling IT Band (R)
1:00 Foam Rolling Inside Thigh (R)
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
1. ON A 12:00 RUNNING CLOCK…
Active recovery 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. EMOM x 12 MINUTES
MIN 1 – :45 Practice on Gymnastic Goat*
MIN 2 – :45 Single, Double, or Triple Under Practice
*Gymnastic Goat should be any movement that athlete needs specific practice on…
HSPU
Pull-Up
Muscle-Up
HS Walk
Ring Dip
(No Measure)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
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)
:20 ON / :10 OFF x 9 SETS
MVMNT 1 – DB Deadlifts
MVMNT 2 – Ring Rows
MVMNT 3 – Mountain Climbers
Strength
Metcon (Weight)
4 SETS
7-10 Tempo Wide Grip Pull-ups (1131)
8 Deadlifts (Building)
1:00 Hollow Body Hold
(Score is Weight)
Strength – HOME
Metcon (Weight)
4 SETS
10 Slow DB Curls
10 Slow DB Sumo DL
1:00 Hollow Body Hold
(Score is Weight)
Workout
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 5 Deadlifts (255/175)|(185/125)
MIN 3 – 10 Box Jumps Overs (30/24)|(24/20)
(No Measure)
Workout – HOME
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – :45 Run, Bike, or Row
MIN 2 – 20 DB Suitcase Deadlift
MIN 3 – 10/10 DB Reverse Lunge
(No Measure)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 SLOW Arm Haulers
8 Bootstrappers
6 Push-Up to Pike
4/4 Single Arm Suitcase Deadlift
Into …
2 ROUNDS (refer to teaching section)
10 Cal. Row
5 DBL DB or KB Deadlifts
:30/:30 Single Arm Overhead Hold*
*In the second round, perform a :30 Double DB or KB Overhead Hold
Workout
Metcon (Time)
5 ROUNDS FOR TIME
25/20 Cal. Row
15 DBL DB or KB Suitcase Deadlifts
1:00 DBL DB or KB Overhead Hold
-18:00 Had Cap-
(Score is Time)
Workout – HOME
Metcon (Time)
5 ROUNDS FOR TIME
400m Backpack Run
20 Backpack Sumo DL
1:00 Backpack Overhead Hold
(Score is Time)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 4 MINUTES
8 Alt. DB Snatch (50/35)
6 DB Box Step-Ups (24/20)*
24 Double Unders
*Hold DB on either shoulder or in front rack. Do not rest behind the head.
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
QUICK MOVEMENT FLOW (3:00)
3 SETS
15 Jumping Jacks
10 Squats w/ Twist & Reach (alternating twist each time)
5 Groiner L + Groiner R + Push-Up
Then…grad a Wall Ball
WALL BALL WARM-UP (7:00)
CHIPPER STYLE…
15 WB Thrusters
10 WB Ground to Overhead
100m WB Run
15 WB Thrusters
10 WB Ground to Overhead
100m WB Run
200m Run (No Wall Ball)
*From here, move into your teaching focus for the day…
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES
400m MB Run (20/14)|(14/10)
400m Run
30 Knees 2 Elbow*
30 Slam Balls (30/20)|(20/15)
30 Box Jumps (24/20)
*GHD Sit-Ups Optional
(Score is Rounds + Reps)
Finisher
Metcon (Time)
ON A 5:00 RUNNING CLOCK…
Accumulate as much time as possible in Elbow Plank
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 6 MINUTES
10 Strict Pull-Ups
-Rest 2:00-
EMOM x 6 MINUTES
20 Push-ups
-Rest 2:00-
EMOM x 6 MINUTES
30 Air Squats
(No Measure)
