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)
3 ROUNDS
10 Plate G2OH
:30 Plate OH Hold
25 Plate Hops
5 Push-up to Pike
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 10 Bench Press (Light-moderate)
MIN 2 – 10-15 Diamond Push-ups
MIN 3 – :30 Wall Walk Hold or HS Hold
-Short Rest b/t Each Set-
(Score is Weight)
Strength – HOME
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 10 DB Bench Press
MIN 2 – 10-15 Diamond Push-ups
MIN 3 – :30 Wall Walk Hold or HS Hold
-Short Rest b/t Each Set-
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
MAX DB Bench Press(35/20)|(20/15)*
*Each break complete 7 Burpees.
(Score is Reps)
-2:00 Rest-
AMRAP x 6 MINUTES
100m Run
15 Slam Balls (30/20)|(20/10)
(Score is Rounds + Reps)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
MAX DB Bench Press
(Score is Reps)
-2:00 Rest-
AMRAP x 6 MINUTES
100m Run
7 Burpees
10 Alt DB Snatch
(Score is Rounds + Reps)
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)
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 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
QUICK MOVEMENT FLOW
3 Sets
15 Jumping Jacks
10 Jump Squats
5 Walkouts with Push Up
Then
3 Sets
5 Wide Leg Ground to Overhead
10 Butterfly Sit Ups
Workout
Metcon (AMRAP – Reps)
Continuous Tabata
:20 on, :10 off
6 Times Through
Jumping Lunges
Double Unders or Tap Drill
Push Ups
Mountain Climbers
Hollow Rocks
Russian Twists
:20 jumping lunges, :10 rest.
:20 double unders, :10 seconds rest,
:20 pushups… etc.
1 Round will take 3 minutes, go through it 6 times for a total of 18 minutes.
Finisher
Metcon (No Measure)
Glutemania
3 Rounds not for time.
10 Single Leg RDL per side
15 Weighted Hip Bridges
15 Glute Pulses per Side
Warm-up (No Measure)
Stretch it out!
1:00 Hurdler Stretch per side.
1:00 Pigeon per side
1:00 8 Point Shoulder Stretch per side.
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
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 DB Hang Power Cleans
10 Up-Downs
STATION 2
AMRAP
12 Box Step-Ups
10 Up-Downs
STATION 3
AMRAP
14 RKBS
10 Up-Downs
STATION 4
AMRAP
16 Jumping Lunges
10 Up-Downs
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)
AMRAP x 5 MINUTES
200m/150m Row
5 Ring Rows
5 Air Squats
5 Push-ups
Strength
Thruster (6-5-4-3*)
6-5-4-3*
Unbroken Thrusters
*Increase weight each Set.
(Score is Weight)
Strength – HOME
Metcon (Weight)
12-10-8-6
Unbroken DB Thrusters
(Score is Weight)
Workout
“ROLLER COASTER” (Time)
FOR TIME
1000m/750m Row
30 Thrusters (45/35)|(35|25)
30 Ring Rows
750m/500m Row
30 Thrusters
30 Jumping Pull-ups
500m/400m Row
30 Thrusters
30 Pull-ups
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME
1000m/750m Row or 800m Run
30 DB Thrusters
30 DB Bent Over Row
750m/500m Row or 400m Run
30 DB Thrusters
30 DB Upright Row
500m/400m Row or 200m Run
30 DB Thrusters
30 DB Push Press
(Score is Time)
