Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND

20 Glute Bridges

10 Straight Leg Sit-Ups

15 BW Good Mornings

20 Alt. BW Lunges

Into…

2 ROUNDS

10/10 SL Glute Bridge

5/5 Turkish Sit-Ups *light DB/KB

10 Russian KB Swings

10 Alt Goblet Reverse Lunges

Workout

Metcon (AMRAP – Reps)

3 SETS

2:00 MAX Russian KB Swing

2:00 MAX DB/KB Goblet Alt. Reverse Lunges

2:00 MAX DB/KBTurkish Get-Up*

*Switch arms every repetition

-1:00 Rest b/t Sets-

(Score is Total Number of Reps)

Workout – HOME

Metcon (AMRAP – Reps)

3 SETS

2:00 MAX Backpack Swing

2:00 MAX Backpack Alt. Reverse Lunges

2:00 MAX Backpack Turkish Get Ups*

*Switch arms at the 1:00 point

-1:00 Rest b/t Sets-

(Score is Total Number of Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 Single Arm High Pulls

30 Flutter Kicks

8/8 1/2 Kneeling Strict Press

(No Measure)

Saturday

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

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES*

ROUND 1:

1 – 45s Lunges

2 – 100m Run + Max Bicep Curls

*Progress in ROUND 2

1 – 45s Suitcase Lunges

2 – 100m Run + Max DB Deadlifts

Then …

ROUND 3:

1 – 45s Step Ups

2 – 100m Run + DB Hang Muscle Cleans

Strength

Metcon (AMRAP – Reps)

ALTERNATING TABATA*

T1 – DB Bicep Curls

T2 – DB Deficit Push-up

*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.

(Score is Total Reps)

Strength – HOME

Metcon (AMRAP – Reps)

ALTERNATING TABATA*

T1 – DB Bicep Curls

T2 – DB Deficit Push-up

*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.

(Score is Total Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

400m Run

20 Box Jump (24/20)

20 Up-Downs

20 DB Hang Power Cleans (35/20)|(25/15)

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

400m Run

20 Tuck Jumps

20 Up-Downs

20 DB Hang Power Cleans

(Score is Rounds + Reps)

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

1 Minute Jog in place

20 Walking Knees to Chest, in place

20 Walking Quad Stretch, in place

20 Lunges

20 Toy Soldiers

1 Minute Jog in place (high knees on coach command)

1 ROUND

10 Air Squats

10 Up Downs

10 Side Lunges/Cossack Squats

5 Good Mornings

5 Burpees

Workout

The Abdominal Enchilada Sandwich (AMRAP – Reps)

5 SETS

5 minute AMRAP

10 Burpees w/ High Jump

20 Straight Leg Sit Ups*

30 Plank Knee to Elbows

40 Flutter Kicks

Then in remaining time…

Max Wall Balls or Thrusters or

Box Jumps or Step Ups or Air Squats

(Score is Total Reps of last movement, or just go hard!)

Touch the ceiling/sky/top of bunker on burpees!

Add weight to the sit ups if you like. Plank K2E is on a 1 count, as are flutter kicks.

If you’d like to make this more difficult and want to do more abs, use a 2 count.

Cool down

Warm-up (No Measure)

Stretch n Abs

:45 Quad or Couch Stretch per side

:45 Plank

:45 8 Point Shoulder Stretch per side

:45 Hollow Hold

:45 Lizard per side

Friday

Announcements

ZOOM LINK
https://zoom.us/j/660024996

Monday – Sunday | March 30 – April 5

Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am KIDS

Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
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

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Warm-up

Warm-up (No Measure)

100m run

Then…

AMRAP 5:00

5/5 DB Deadlift

5/5 DB Push Press

5 Up-Down Step Up

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Alt. DB Clean & Jerk

5 Burpee Box Jump Over

200m Run

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Backpack Ground to Overhead

5 Burpee Over Backpack

200m Run

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

2:00 Plank Hold*

20 Feet Together Squats

1:00 Farmer Hold (AHAP)

*Any variation of Plank Hold is allowed. Goal is to hold as long as possible.

(No Measure)

Friday

Announcements

ZOOM LINK
https://zoom.us/j/660024996

Monday – Sunday | March 30 – April 5

Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am KIDS

Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
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

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Workout

Metcon (No Measure)

3 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max DB Push Press

STATION 2

Max Box Jump

STATION 3

Max Cal Row

STATION 4

Max KB SDHP