Wednesday
CrossFit 262 - CrossFitView Public Whiteboard9/11 Memorial (Time)2001 m Row or Run (1.25 miles) 11 Box Jumps (30/24) 11 Thrusters (115/83) 11 Burpee Chest to Bar Pull Ups 11 Power Cleans (135/93) 11 HSPU 11 KB Swings (70/53) 11 Toes to Bar 11 Deadlifts (225/153) 11...
TwozDay
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardHang Snatch (12 Minute EMOM)1 Snatch EMOM for 12 minutes. Full squat, work on getting under bar. Build throughout.AMERICAN GLADIATOR SERIES:LASER (Time)400 run every 3 minutes until 50 toes to bar are...
Evry Freakin Day
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardBack Squat (10-10-10-10-10)Alternating EMOM with 1 or 2 rope climbs PLAYLIST: https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2nAlter-Nate (AMRAP - Rounds and Reps)12 Minute AMRAP RX and Masters 35+ 3...
Monday
CrossFit 262 - CrossFitView Public WhiteboardFront Squat + Back Squat (5 x 8 @ 50 - 55 - 60 - 65 - 70%)3 Front Squats + 5 Back Squats3 front squats - rack it - immediately pick it up and do 5 back squats. Build up to 70% of front squat max.Alter-Nate (AMRAP -...
Sundayyyyyy
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardStrengthWeighted Pull-ups (1-1-1-1-1)
Snatchurday
CrossFit 262 - CrossFitView Public WhiteboardSnatch Pull + Hang Snatch + OH SquatComplexMetcon (AMRAP - Rounds and Reps)12min AMRAP: 200m Run 30 Reps Core -Sit Ups -Russian Twists -Hollow Rocks -Flutter Kicks -Mountain Climbers -Plank
sat
CrossFit 262, CrossFit 305, CrossFit A1A - The 305 WorkoutView Public WhiteboardMetcon (Time)5 rounds 10 DB hang clean and jerk 50/35 20 butterfly situps 10 plank pull through 50/35 https://www.youtube.com/watch?v=aFrXv1bdioYMetcon (Time)7 x 200 on a 2 minute clock...
Saturdayyyyyyyyy
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardStrengthThruster (6-6-6)
Friday
CrossFit 262 - CrossFitView Public WhiteboardMetcon (Time)15 - 12 - 9 Power Clean (115/73) Burpee Box Jump Overs (24/20) 15 - 12 - 9 Front Squat (135/103) 2x Butterly Sit Ups 15 - 12 - 9 Deadlifts (185/133) 4x Double Unders Rx+ Weights: 135/93, 165/113, 225/163 22...
Ryan smashed his weight loss goals, then he smashed an IronMan!
"Being both a physician and middle-age athlete, I have seen the challenges and benefits of achieving and maintaining a high performance nutrition plan from all angles. As a physician, our counsel in the medical realm is limited. Our focus has more and more gravitated...