Announcements
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
3 ROUNDS (6:00 CAP)
:30 Bike
5 Slam Ball Deadlift
10 Slam Ball G2O
10 Slam Ball Lunges
10 Jumping Squats
Strength
Metcon (Weight)
EVERY 1:30 FOR 6 ROUNDS
3 Deadlift
+
2 Hang Power Clean
+
1 High Hang Power Clean
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 14 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – 15/12 Cal Bike
*Deadlift starts moderate then can build every round or every other round.
(Score is weight)
Announcements
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
CHIPPER-STYLE WARM-UP…
1:00 Calf Stretch on Wall/Rig (:30 Each Leg)
40 Single-Unders
10 Ankle Circles (5 Clockwise & 5 Counterclockwise on Each Ankle)
30 High Singles
10 Calf Raises
20 2 Singles + 1 Double Under
10 Air Squats
10 Double-Unders
Workout
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Optional Cool Down
Warm-up (No Measure)
2 SETS
:30/:30 Calf Stretch*
1:00 Cobra Stretch
(No Measure)
*Elevate foot against wall to stretch each calf.
Announcements
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
CrossFit A1A, CrossFit 305 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
50 JJ – 50 Mountain Climbers
Then…
3 Rounds of…
5/5 SA KB Sumo Deadlift
5/5 SA RKBS
10 Plank Transitions
10 Scap Pull Ups
Workout
Metcon (AMRAP – Reps)
EMOM x 18 MINUTES
MIN 1 — :50 Max Reps of “KB Flow” (53/35)|(35/26)*
MIN 2 — :50 Max Reps of “BW Flow”**
MIN 3 — :50 Max Reps of Rope Climb
*1 Rep of “KB Flow” is…
1 SA Russian Swing (L)
1 SA KB Hang Clean (L)
1 SA Russian Swing (R)
1 SA KB Hang Clean (R)
**1 Rep of “BW Flow” is…
1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru (R)
(Score is Rope Climb Reps, do flow movement as practice)
Stagger start to allow for uninterrupted rope climbs.
Finisher
Metcon (Calories)
3 SETS
1:00 Max Cals on Rower
1:00 KB Plank Taps
1:00 Alt. V-Ups
-Rest 1:00 b/t Sets-
(Score is Lowest Cals on Rower)
Announcements
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS (6 Min Cap)
3 Up-Downs + 5/5 Single Arm DB Sumo DL
3 Up-Downs + 5/5 Single Arm DB Snatch
3 Up-Downs + 5/5 Single Arm Front Rack Lunges
Workout
Metcon (Weight)
EMOM x 16 MINUTES
MIN 1 – 5 Up-Downs + 15 DB Sumo Deadlifts
MIN 2 – 5 Up-Downs + 10 DBL DB Snatches
MIN 3 – 5 Up-Downs + 14 Alt. Front Rack Lunges
MIN 4 – :45 MAX Hollow Hold
(Score is Load)
Announcements
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
CrossFit 262 – CrossFit
View Public Whiteboard
snatch pull + snatch (1-1-1-1-1…)
Front Squat + Split Jerk (1+1, Building)
We’ve done enough pulling off the ground this week. Working on good squat then doing a jerk on tired legs. Straight dip and drop under bar.
Optional Finisher
Metcon (No Measure)
8 Rounds
Row/Bike/Ski
1:30 on, :30 off
Try to keep a consistent “push” pace.
~1000+/850+ on Rower
~62+/56+ RPM on Bike
~800+/700+ on Ski
