Friday
CrossFit 305, CrossFit 262, CrossFit A1A - NC30View Public WhiteboardWarm-upWarm-up (No Measure)100m Jog into… 10 Reps of each movement on each side… Ankle rolls Knee Circles Hip Circles Arm Circles Head/Neck Rolls *In between each movement, perform 20 Double or...
Friday
CrossFit 262 - CrossFitView Public WhiteboardReactor Core (Time)5 Rounds 8 Devil's Presses (40/25)[50/35] 8 Chest to Bar Pull Ups [5/3 MUs] Rest 5 Minutes 4 Rounds 20 Box Step Ups (53/35 KB) 20 Butterfly Sit Ups [10 GHDs] :30 Plank Rest 5 Minutes 3 Rounds 15 Calorie...
THIRSTY THURSDAY!
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardEMOM 506 (5 Rounds for time)E2MOM x 20 MINUTES MIN 1 & 2 - Row 500/400m MIN 3 & 4 - 12 Burpee Over Bar + 6 TNG Power Snatch Scaled - DB snatch RX+(115/73) RX (75/53) From hang as needed *Power Snatch must be...
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES (moderate intensity) 10 Boot Strappers 8/8 Leg Swings (Forward and Back) 6 Burpees into... AMRAP x 3 MINUTES (high intensity) 10 Air Squats 8 Sit Ups 6/6...
Thursday – REST DAY
CrossFit 305, CrossFit 262, CrossFit A1A - NC COMPETEView Public Whiteboard
KAMIKAZE
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardKAMIKAZE (Time)Row 1000/800 meters Run 800 meters 100 double unders 200 meter farmers carry 4 rope climbs 50 meter sled push 4 rope climbs 200 meter farmers carry 100 double unders Run 800 meters Row 1000/800...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardPush Press (4 x 5, Building to between 75 and 80%)In between each set perform 10 side bends per side with KB or DB.Metcon (Time)6 Rounds of: 6 Strict HSPU 6 Ring Dips 30 Double Unders Right into: 50/35 Calorie...
Tuesday
CrossFit 262 - CrossFitView Public WhiteboardMonk (AMRAP - Reps)12 Minute Cap: 1 Mile Run 50 Box Jump Overs Max Cleans (165/113)[225/158]Score is total cleans completed.ABS GONE RAD (No Measure)3 rds Min 1- bicycle crunches Min 2- Windshield Wipers (on floor) Min 3-...
Vamos a poner carne
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardBack Squat (8-8-8-8-8)Alternating EMOM with 10-50 double unders (this is practice, not cardio). Squats can build or be same across. Form before load ALWAYS. BRO - PLAY THIS!...
SquatDay
CrossFit 262 - CrossFitView Public WhiteboardFront Squat + Back Squat (6 - 6 - 6 - 6 - 6)5 x 2+4 @ 65, 70, 75, 80, 85% of max front squat.Build to heavier than last weekOpen Intervals 1 (Time)Every 3:00 for 18 Minutes (2:15 Time Cap Each Round) 10 TTB 10 Burpees...