Mondayz
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Warmup: 400m run/row then 2 rounds: Down Dog-> Lizard R Down Dog-> Lizard Left Down Dog-> Pigeon R Down Dog-> Pigeon L 10 Fire Hydrants per side 5 "quarter, half, full" air...
Monday
CrossFit 262 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)We're slowly going to start using TRIIB. Go to triib.com and try to login with your wodify credentials (you may need to click "forgot password" and reset it). Workouts will be posted in both...
SUNNNDAAAYYYYY
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-up (No Measure)Moderate tempo, moving as a group as much as possible: 10 Leg Swings Front/per leg 10 Leg Swings Side/per leg 10 Arm Circles Small 10 Arm Circles BIG 10 Windmills 10 Touch and...
LIFTURDAY
CrossFit 262 - CrossFitView Public WhiteboardSnatch (12x1 OTM):03 PAUSE @KNEEClean and Jerk (8x1 OTM ):03 PAUSE @KNEE ON CLEAN & @CATCH ON JERKMetcon (Time)3 ROUNDS: 400M ROW 15 POWER CLEAN 10 PUSH JERKRx 50% of TODAYS CLEAN & JERK
Sats
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)WARM UP 12 SAMSON LUNGES, PER LEG 12 PAUSE AIR SQUATS 12 DEADLIFTS 12 RUSSIAN KB OR DB SWINGS 12 SIT UPS 12 PUSH UPS 12 FAST 2 COUNT JUMPING JACKS Metcon: 4 Minutes on, 1 Minute off for 25...
Its the fry day! (sweet potato)
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetcon (Time)Warm Up: 10 Reps Each Butt Kickers High Knees Floor touch n jump Drop Squats Toy Soldiers Plank to Down Dog --------------------------------- For Time: 30-20-10 4x Double Unders or lateral hops...
Friday
CrossFit 262 - CrossFitView Public WhiteboardMetcon (Time)Warm Up: 10 Reps Each Butt Kickers High Knees Floor touch n jump Drop Squats Toy Soldiers Plank to Down Dog --------------------------------- For Time: 30-20-10 4x Double Unders (120-80-40) 2x Butterfly Sit Ups...
Thursday you say?!
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Warm Up: 1:00 of each Jogging Plank Grok Squat Hollow Jogging ---------------------------------- Alternating EMOM 12: Minute 1: 10 Side Bends per side (hold any weight, go slow...
Thurs…day?
CrossFit 262 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Warm Up: :30 of each Jumping Jacks Step Back Lunges PVC Pass Throughs PVC Bent Over Rows PVC Bicep Curls PVC OHS ---------------------------------- Alternating EMOM 12: Minute 1: 5-10 Pull...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardMetcon (3 Rounds for time)Warm Up 3 Rounds 40 Single Unders 20 Double Unders 10 Jumping Jacks 5 Lizard Rotations per side ------------------------------------ If you don't finish a section, move onto to next anyway. If you...