Thursday
CrossFit 262 - CrossFitView Public WhiteboardMetcon (Time)If you are doing the Zoom classes at home, switch your location to A1A to see the at home workout! Warm Up 2 Minutes Single Under/Double Under Practice Then 4 Rounds of "Shindy" 5 bicep curls (empty bar) 10...
Thursday
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetcon (Time)Warm Up: 2 Minutes Double Under Practice or simple cardio, then: 4 rounds "Shindy" at warmup pace: 5 Bicep curls 10 Push Ups 15 Air Squats ----------------- Strength: 12 Minute Alternating EMOM...
hump DAY
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetcon (Time)Warm Up Warm Up 3 Rounds: 250 Meter Row/1 Minute Jog 20 Alternating Step Ups or Alternating Leg Glute Bridges 15 Push Ups ------------------------------- Strength 12 Minute EMOM Minute 1: 12...
BACK AT IT
CrossFit 262 - CrossFitView Public WhiteboardMetcon (Time)If you're at home, switch your location to "A1A" to see the ZOOM workout. Warm Up Warm Up 3 Rounds: 250 Meter Row 20 Alternating Step Ups 15 Push Ups ------------------------------- Strength 15 Minute EMOM...
Tuesday
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1 minute couch stretch/side 3 rounds: 10 Jeff Costomiris Daisy pickers 10 shoulder taps 10 sit-ups 10 windmills 1 minute plank hold 1 minute Samson...
Monday!
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetcon (Time)Squat and LEGACY WORKOUT warm up: 20/20 single leg jump ropes (or just single leg hops) 20 regular jump rope or hops 20 double unders (Higher hops or penguin drill). Then: 10...
Double Tornado
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Coaches choice: 7 minute warmupMetconMetcon (AMRAP - Rounds)"Double Tornado 7 minute AMRAP: 30 Air Squats 20 Anchored situps 10 Push-ups 2 minute rest 11 minute AmRaP:...
WODS WITH THREATENING AURAS
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardRED LIGHT GREEN LIGHT THERAPY (AMRAP - Rounds and Reps)WARM UP FOR 5 MINUTES, COACH WILL CALL OFF DIFFERENT EXERCISES. WHEN HE SAYS GREEN LIGHT GO!!!! WHEN HE SAYS RED LIGHT STOP!!! INTO: 5...
Friday Brutal Bois
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetcon (Time)Warm Up: 1 ROUND 1 Minute Jog in place 20 Walking Knees to Chest, in place 20 Walking Quad Stretch, in place 20 Lunges 20 Toy Soldiers 1 Minute Jog in place (high knees on coach...
Thursday Yooooooo
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Warm Up: Run! Fast! for 2:00 If you get back too soon, do high knees fast! Then: 3 Rounds 10 Birddogs 10 Side Plank Rotations Per Side* 10 Push Up To down Dog...