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)
1 ROUND
:30 Row, Bike or Run
8 Squat Therapy (or slow Air Squats)
8 Tuck-Ups
8 Scap Push-Ups
:10 Bottom of the Ring Row Hold (or :20 plank)
:10 Top of the Ring Row Hold (or :20 hollow position)
Into …
1 ROUND
:45 Row, Bike or Run
10 Air Squats
10 Hollow Rocks
10 Knee Push-Ups
5/5 Single Arm Ring Row or 10 Bent Over Rows
Workout
“BASELINE” (Time)
FOR TIME
500m Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Ring Rows or Pull-Ups
*New Benchmark Workout
-10:00 Hard Cap-
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME
400m Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Backpack Ground 2 Overhead
*Optional to wear Backpack for full workout
(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 (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 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
8/6 Cal Bike (1:00 Run/Row/Jumping Jacks/Jump Rope)
10 DB Suitcase Reverse Lunges
5/5 Single Arm DB Bent Over Row
100m Run
Strength
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 5-10 Strict Pull-ups
MIN 2 – 10 Deadlifts (Building)
(Score is Weight)
Strength – HOME
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 5-10 Strict Bent Over Rows
MIN 2 – 10 Slow DB Deadlifts
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 4 MINUTES
12/10 Cal Bike
-1:00 Rest-
EMOM x 4 MINUTES
12 Deadlifts (185/125)|(135/95)
-1:00 Rest-
EMOM x 4 MINUTES
12/10 Cal Bike
(Score is Weight)
Workout – HOME
Metcon (Weight)
EMOM x 4 MINUTES
Run, Bike, or Row :45
-1:00 Rest-
EMOM x 4 MINUTES
12 DB Power Cleans
-1:00 Rest-
EMOM x 4 MINUTES
Run, Bike, or Row :45
(Score is Weight)
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 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (Time)
FOR TIME
100 Double Unders
50 DB Walking Lunges (35/20)
50 Wall Ball (20/14)
100 Double Unders
40 DB Walking Lunges
40 Wall Ball
100 Double Unders
30 DB Walking Lunges
30 Wall Ball w/ SB
(Score is Time)
-Rest 3:00-
Clean and Jerk (1×1)
ON A 7:00 RUNNING CLOCK…
Build to a Heavy Single Clean & Jerk
(Score is Load)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
2 SETS
1:00 Run, Bike, Row, or Ski (increase pace each round)
10 PVC Pass-Thru (or Arm Circles)
10 PVC Presses (or Pike Push-Ups)
10 PVC Good Mornings (or Body Weight Good Mornings)
10 Alternating Groiners
10 Perfect Air Squats
10 Perfect Push-Ups*
10 Perfect Ring Rows/or Strict Pull-Ups (or DB Bent Over Rows)
BARBELL WARM-UP
2-3 SETS (w/ empty barbell or PVC- can also use DB)
5-7 Slow Deadlifts
5-7 Hang Power Cleans
5-7 Alternating Elbow Punches (each side)
5-7 Front Squats
5-7 Strict Press or Push Press
Workout
Metcon (AMRAP – Rounds and Reps)
6 SETS
AMRAP x 3 MINUTES
4 Power Clean (115/75)|(75/55)
4 H-R Push-Ups
4 Box Jumps (20/16)*
-Rest 1:00 b/t Sets-
*Athlete can choose to jump-up or step-up but must step-down each rep.
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
4 SETS
:30 Hollow Flutters
:30 Russian Twist (No Weight)
-Rest as Needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Deadlift (5-3-1)
FOR LOAD
5-3-1
Deadstop Deadlift
(Score is Load)
*Take your time and build slowly to a heavy set of 5 the 3 the 1. Each Deadlift is performed with a “”deadstop”” :01 pause between each rep. This is not TNG and there’s no slamming bars.
Metcon (Weight)
5 SETS
10 Barbell Bent Over Row (1111)*
15 Slow Tuck-Ups
*Use same heavy load for all sets
(Score is Load)
