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
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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)
EMOM x 6 MINUTES
MIN 1 – :50 Single-Unders
MIN 2 – :50 Alt. Step-Ups
MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)*
*In the second round, switch to alt. Plank rotations
Workout
Metcon (5 Rounds for reps)
EMOM x 15 MINUTES
MIN 1 – :50 MAX Double-Unders
MIN 2 – :50 MAX DB Suitcase Alt. Step-Ups
MIN 3 – :50 MAX Plank Rotations
1 Round = 3:00 Rotation
(Score is Total Reps Each Round)
Workout – HOME
Metcon (5 Rounds for reps)
EMOM x 15 MINUTES
MIN 1 – :50 MAX Double-Unders or Air Squats
MIN 2 – :50 MAX Backpack Lunges
MIN 3 – :50 MAX Plank Rotations
1 Round = 3:00 Rotation
(Score is Total Reps Each Round)
Optional Finisher
Metcon (No Measure)
“TABATA”
8 ROUNDS (:20 ON / :10 OFF)*
MOVT 1 – Hollow Rocks
MOVT 2 – Sit-Ups
*Alternate movements each round b/t Hollow Rocks & Sit-Ups
(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.
