Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

:30 Hollow Hold

Max Sit-Ups

STATION 2

:30 Plate OH Hold

Max Plate G2OH

STATION 3

:30 Top of Ring Row Hold

Max Ring Rows

STATION 4

:30 Wall Sit

Max Air Squats

Thursday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

6 minute AMRAP

Row 100 meters

Run 100 meters

5 samson lunges/leg

5 wall balls

5 strict burpees

5 broad jumps (not maximal)

Rest and prepare for 4 minutes. WOD starts at at 10:00 (coaches please re-start clock to zero)

Workout

The Back Nine (Time)

200 foot Burpee Broad Jump

Run 1000 meters

Row 1000 meters

Run 1000 meters

200 meter Farmers Carry (35/53)/(53/70)

Run 1000 meters

300 foot Walking Lunge (0/0)/(25/45)*

Run 1000 meters

75/100 Wall Balls (10/14)/(14/10)**

Coaches notes: stagger start as needed – once all athletes have completed burpees set rowers out or pre-set them out of the way. Burpees and lunges are on a 50 foot course.

Feet must cross the line before turning or you will be sent back to the previous start line.

*Load with a heavier sandbag as desired.

**Pick a weight that you can do 100 reps unbroken with. Form before weight on this.

Finisher

Metcon (Weight)

TABATA, 8 SETS :20 ON / :10 OFF*

MOVT 1 — DB Hammer Curl

MOVT 2 — DB Bent Over Row

*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.

(Score is Load)

Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND (5:00 Cap)

25’ Walking Quad Stretch

5 Air Squats + 10 Step-Ups

25’ Walking Lunges

5 Air Squats + 10 Step-Ups

25’ High Knees

5 Push Ups + 5 Ring Rows

25’ Butt Kickers

5 Push Ups + 5 Ring Rows

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 10 Push-Ups + 10 Ring Rows

MIN 2 – 10 Air Squats + 10 Box Jumps

MIN 3 – 200m Run

(No Measure)

Optional Finisher

Metcon (No Measure)

2-3 SETS

21 Bicep Curls (7/7/7)*

20 Heel Taps Over DB (1 Rep = 1 Right Tap + 1 Left Tap)

*7/7/7 = 7 Reps from full extension to half way, 7 Reps halfway to full flexion, 7 Reps of a full curl…all unbroken!

(No Measure)

Thursday

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

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Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row

10 Groiners

8 Lunges

6 Tempo Air Squat (2121)

1 ROUND

1:00 Row

10 MB Push Press

8 MB Overhead Lunges

6 Tempo MB Front Squat (2121)

Strength

Front Squat (5-5-5-5)

5-5-5-5

Tempo Front Squat (2121)

(Score is Weight)

Workout

“TRIDENT” (AMRAP – Reps)

AMRAP x 4 MINUTES

MAX Wall Balls (20/14)|(14/10)

-Rest 1:00-

AMRAP x 4 MINUTES

MAX Cal Row

-Rest 1:00-

AMRAP x 4 MINUTES

MAX Wall Balls (20/14)|(14/10)

(Score is Reps)