Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS (2:30 CAP)

3 Push-Up to Pike (Down Dog)

4 LIGHT KB Suitcase Deadlifts

5 Cal. Row

-Rest :30 // Quick Teaching-

2 ROUNDS (2:00 CAP)

8 Alt. Shoulder Taps in Pike Position

6 Cal. Row

4 Moderate-Heavy KB Suitcase Deadlifts

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

21 Calorie Row

15 Pike Push-Ups

9 KB Suitcase Deadlifts

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

15 Glute Bridge Ups

1:00 Glute Bridge Hold

15/15 Clam Shells

:30/:30 Side Plank

(No Measure)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

200m easy Run

3 rounds

2 Wall Walk

5 DB sumo dl high pull

5/5 DB Press

3 Kip Swings

5 push ups

Workout

Bench Press ((4-4-4-4-4+))

5-10 lbs heavier than last week

4+ is Last sets max reps unbroken

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

2 Muscle-Ups or Pull Ups

4 Handstand Push-Ups or Push Ups

8 Alt. DB Hang Snatch (Athlete Choice, Heavy)

*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

(Score is Rounds + Reps)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

EMOM

Min 1: Max Plate G2OH

Min 2: Max Plate Thruster

STATION 2

:30 Max Cal Bike

:30 Rest

:30 Max Cal Bike

:30 Rest

STATION 3

EMOM

Min 1: Max Plate Hops

Min 2: Max Plate Push Press

STATION 4

:30 Max Cal Bike

:30 Rest

:30 Max Cal Bike

:30 Rest

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

AMRAP x 7 minutes

3 Burpees

5 Cal Row

10 Lunges

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 Back Rack Split Squats (R)

MIN 2 – 12 Back Rack Split Squats (L)

MIN 3 – :40 Plank Hold

(Score is Weight)

Workout

Metcon (Time)

800m run

3 rounds

15/12 Cal Row

12 Back Rack Reverse Lunges (115/75)

800m run

(Score is Total time)