Five 5 minute Chippers on a 7 minute clock each starting with a 400 meter run
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardDwayne (AMRAP - Reps)Run 400 meters 21 Kettlebell Swings 21 Taters 7 strict pull ups Max Bar Touch Burpees to 5 minutes Rest to 7 minutes. RX+ 53/35 RX/Masters 35+ 35/26 Scaled - lighter KB, Russian swings,...
Firsty Fursday
CrossFit 262 - CrossFitView Public Whiteboard19.Tree (AMRAP - Rounds and Reps)24 Minute AMRAP 8 Snatches* 40 Double Unders 400m Row *Snatch weight increases each round. Men's RX = 95/135/155/185/205 Women's RX 53/73/93/103/113If you get to a weight that is too much...
Hip Thrusts and a Ton of Dumbbell Work
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardGlute Bridge (12-12-12-12-12)https://youtu.be/FMyg_gsA0mISuper set with 10 single arm dumbbell press per side. 5 sets total, starting every 3 minutes or so (take your time but don't get distracted). OHH YEAHHH...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardPush Press (3-3-3-3...)Build to heavy set of 3 for the day. Focus on perfect dip and drive positions.Metcon (Time)RX: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Push Ups [Strict HSPU] Toes To Bar Butterfly Sit Ups
Rope Climb practice and a FUN 20 minute chipper
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardRope Climb Skill Work (1-1-1-1-1-1-1)Practice Rope Climbing. Legless, 1 hand, Inverted etc..Take 10 minutes and get better.Maníaco Con Una Cesta de Frutas (Time)5 rounds for time of: Run 400...
Back Squat 10s and a 12 minute AMRAP RAGER
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardBack Squat (12-12-12-12-12)Goblet Squat, Front Squat or Air Squat as needed. Alternating EMOM with a moderately hard unbroken set of strict push ups. PRINCE playlist:...
Monday
CrossFit 262 - CrossFitView Public WhiteboardOverhead Squat or Front Squat (2-2-2-2)Alternate every 3MOM with :45 of abs, then a rest minute. Build to heavier than last week, 90%.12 Minute Party (AMRAP - Reps)12 Minute AMRAP: 50 Calorie Row 40 Wall Ball shots 30...
Sundayyyyyyyy
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardStrengthTurkish Get Up (1-1-1-1-1-1-1)MetconAngie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squats
GuitarTown Throwdown
CrossFit 262 - CrossFitView Public WhiteboardChipper Off The Ol' Block (Time)Synchro Grace (Time)Rowed Rage (AMRAP - Reps)
Partner UP!
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardTabata Abs of DOOM! (Time)EMOM 10 Pick a movement you'd like to improve and work with your coach to practice it. Anything! If you're participating at Swamp Monster, practice movements you may have trouble with...