Evry Freakin Day
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardFront Squat (10-10-10-10-10)Alternating EMOM with 1 or 2 rope climbs PLAYLIST: https://open.spotify.com/playlist/1LI9612Xucij7cAZ37OjhtMeat Hurdles (Time)3 Rounds for total time ; 15 Single Arm Thrusters,...
Monday
CrossFit 262 - CrossFitView Public WhiteboardFront Squat + Back Squat (5x3+3 @ 60 - 65 - 70 - 75 - 80%)Percentages of front squat max.Meat Hurdles (Time)3 Rounds for total time ; 15 Single Arm Thrusters, right arm 15 Second L-Hang 15 Single Arm Thrusters, left arm...
Sunday
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsORMary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15...
Saturday
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardStrengthThruster (4-4-4)MetconMetcon (Time)for time: 400m run 21 thrusters 95/63 21 pull-ups 400m run 15 thrusters 15 pull-ups 400m run 9 thrusters 9 pull-ups
SAT&JERKDAY
CrossFit 262 - CrossFitView Public WhiteboardClean and Jerk (Doubles) ()Tiger Blood (Time)Three rounds for time of: 10 Clean and Jerks, 135/95 400m Run
Friday the 13th Partner Party!
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardPartner WOD 4000 (4 Rounds for time)3 Rounds P1: Row 250 Meters P2: Elbows up Goblet Hold 53/35 Rest to 10 minutes Then, 3 Rounds P1: Chin Over Bar Hold P2: 21 Goblet Squats Rest to 20 Minutes Then, 3 Rounds...
Friday
CrossFit 262 - CrossFitView Public WhiteboardLoot Box (Time)5 Rounds of: 30 Second high plank hold [Rx+ 20 ft handstand walk] 7 Pull Ups -Rest 5 Minutes- 4 Rounds of: 200 m Run 50 Double Unders 20 Straight Leg Medball Sit Ups (20/14) -Rest 5 Minutes- 3 Rounds of: 21...
Tuesday
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardGymnastic Skill Session (No Measure)Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!ImPRESSive (AMRAP -...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardMetcon (No Measure)For quality, in whatever order you want, breaking up however you want. 800m weighted walk 30 Total GHDs 30 Total Hip Extensions 60 Weighted Box Step Ups 3 Minutes of PlankingMetcon (Time)30 - 20 - 10...
All Heroes Must Rise
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardAll Heroes Must Rise (Time)Run 800 meters Row 800/1,000 meters Run 400 meters Bear crawl 100 yards (6 x 50') Run 200 meters 4 rope climbs, 12' Run 800 meters Lunge 100 yards (6 x 50') Run 400 meters Long Jump...