WOOOOOOOOOOOOOO

Announcements

ZOOM LINK

https://zoom.us/j/660024996

Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am

Sunday – 9am, 10am, 11am KIDS

Al times EST

ZOOM LINK
https://zoom.us/j/660024996

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 rounds, first round easy, second round a little quicker

30 Prisoner Jacks

20 Windmills

10 Air or PVC or BB Deadlifts

10 Air or PVC or BB Hang Power Cleans

10 Push Up to a “T”

https://youtu.be/YU0gWh72a3k

10 Boot Strappers

https://vimeo.com/194893452

For the WOD, pick one version, either “The Chief” or “The Kettlebell Chief”

This is a CLASSIC workout – pace it out but go for it!

—

Totally awesome random playlist for all:

https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n

Strange deep house

https://www.mixcloud.com/5magazine/stayhomedisco-ricardo-baez-mix/

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

The Kettlebell Chief (AMRAP – Rounds and Reps)

5 rounds of:

3 minute AMRAP:

6 Kettlebell Swings, moderately heavy

6 Push Ups, unbroken

9 Squats

Rest 1 Minute after each 3 minute block.

Start each Round where you left off.

SIX MINUTE MOBILITY (No Measure)

30 second samson, per side

30 second lizard, per side

30 second door lat stretch, per side

1 wall squat https://www.youtube.com/watch?v=Sps_ljjAwmE

2 minutes legs straight up on wall, relaxation, meditation, breathing
Same as Tuesday! Build great habits in this time. Mobility, accessory, abs!

Get Your Free 31 Days to Shredded Guide

In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.