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 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
FOR TIME (5 MIN CAP)
1 ROUND
8/8 Single Arm DB Strict Press
:30 Single Unders
10 Plate (or DB) Ground to Overhead
15 Plate Hops (or hops over DB)
:30 Calf Stretch on Plate (Each Side)/ Stretch on DB
1 ROUND
8/8 Single Arm DB Push Press
:30 Single-Single-Double Jumps
10 Plate/DB Ground to Overhead
15 Plate Hops (or hops over DB)
:30 Calf Stretch on Plate (Each Side)/ Stretch on DB
Strength
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 10 Push Press (Light-Moderate)
MIN 2 – :40 Double Unders or :40 Attempts
(Score is Weight + Reps)
*Note your total reps
Strength – HOME
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 10 DB Push Press (Light-Moderate)
MIN 2 – :40 Double Unders or :40 Mountain Climbers
(Score is Weight + Reps)
*Note Your Total Reps
Workout
Metcon (Time)
10 SETS
10 DB Push Press (35/20)|(20/15)
30 Double Unders
-:30 Rest b/t Sets-
-15:00 Hard Cap-
(Score is Time)
Workout – HOME
Metcon (Time)
10 SETS
10 DB Push Press (35/20)|(20/15)
30 Double Unders or 30 Mountain Climbers
-:30 Rest b/t Sets-
(Score is Time)
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)
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 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Jumping Jacks
20 Push-up Plank Shoulder Taps
10/10 Alt. Bodyweight Lunges*
*Perform these bodyweight, but extend one arm overhead to practice pressing up, with arm locked out as you perform alternating lunges (12 lunges with right arm overhead; 12 lunges with left arm overhead)
Into …
2 ROUNDS (w/ DB or Backpack)
40 Single-Unders (Double-Unders in 2nd round)
12 DB Deadlift
12 DB Push Press
12 DB Front Rack Alt. Lunges
Workout
Metcon (6 Rounds for time)
EVERY 2:30 FOR 6 SETS
12 Alt. DB Snatches
12/12 Single Arm Overhead Alt. Lunges
24 Double-Unders
(Score is Time Each Set)
Workout – HOME
Metcon (6 Rounds for time)
EVERY 2:30 FOR 6 SETS
12 Backpack Clean & Jerk
12 Backpack Overhead Lunge
24 Mountain Climbers
(Score is Time Each Set)
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 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1 ROUND
10 Lunges
8 Up-Downs
8 Slam Balls
Immediately into …
1 ROUND
10 Wall Ball Front Squats
10 Wall Ball Strict Press
6 Up-Downs
6 Slam Balls
Immediately into …
1 ROUND
10 Wall Ball Thrusters
10 Slam Balls
Strength
Metcon (Weight)
5 SETS
10 Back Squat (Light-Moderate)
10-15 Deficit Push-ups*
*Deficit can be on plates or DBs
-1:00 Rest b/t Sets-
(Score is Weight)
Strength – HOME
Metcon (Weight)
5 SETS
10 DB Front Squat
10-15 DB Deficit Push-ups*
-1:00 Rest b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
40-30-20-10
Wall Balls (20/14)|(14/10)
20-20-20-20
Up-Downs
25-25-25-25
Slam Balls (20/10)
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME
40-30-20-10
Alt Single DB Thruster
20-20-20-20
Up-Downs
20-20-20-20
Alt DB Snatch
(Score is Time)
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 (Time)
FOR TIME
2000m Row
-Rest 4:00-
1600m Run
-Rest 4:00-
80/60 Cal Bike
(Score is Time)
*Athlete Option — either get after this with everything you’ve got or use it as an active recovery session at a moderate pace if you are a bit beat up. Train smart!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
ALT TABATA (:20 work, :10 rest)
MOVT 1- Jumping Jacks → Mountain Climbers
MOVT 2- Alt Groiners → Alt Lunges
Then…
2 ROUNDS:
:30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility)
10 Scap Push-Ups
5 Slow Push-Ups
Strength
Metcon (5 Rounds for weight)
5 SETS
7 Bench Press (Athlete Choice)
14 Tempo DB Bent Over Row (1111) (Athlete Choice)
-Rest as Needed b/t Sets-
(Score is Load for Bench)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
30 Burpees*
20 Sit-Ups
25/20 Cal Bike
*Burpees go down by 10 reps each round…30-20-10. Situps and Bike Cals stay the same each round.
(Score is Time)
C. STRENGTH / GYMNASTICS
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
