Tuesday

CrossFit 262 – CrossFit

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19.Fore! (AMRAP – Rounds and Reps)

24 Minute AMRAP

8 Power Cleans*

40 Double Unders

400m Row

*Increase weight on cleans each round.

Men’s RX Weights: 135/155/185/205/225/245.

Women’s RX Weights:

83/103/113/123/133/153
If you finish the final round of the final weight you can just stop, you’ve had enough haha.

Tuesday

CrossFit 305, CrossFit 262, CrossFit A1A – NCBURN

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Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

1:00 Fast Pedal

:30 Slow Pedal

STATION 2

1:00 Max Push-ups

:30 Max Flutter Kicks

STATION 3

1:00 Fast Pedal

:30 Slow Pedal

STATION 4

1:00 Max Push-ups

:30 Max Flutter Kicks

Tuesday

CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE

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A. CONDITIONING

Metcon (No Measure)

EVERY 1:30 FOR 15 SETS

14/12 Cal Bike

*Bike must be reset every round. Why 14/12? Because we always do 12/10 or 15/12! This should be tough but doable every set.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Double Unders

12 Alt. Lunge w/ PVC Pass

6 OHS (:02 descent and :02 pause in bottom)

:15 Wide Grip Hang (from pull-up bar)

Strength

Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)

EVERY 1:30 FOR 6 SETS

2 TNG Power Snatch

*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

3 Power Snatch (155/105)|(115/75)

6 Toe 2 Bar

6 Strict Pull-ups

6 Toe 2 Bar

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

10:00 HS Walk Practice

into…

EMOM x 10 MINUTES

MIN 1 – :45 Max Distance HS Walk*

MIN 2 – :45 Max Muscle-Ups

*In the HS walk, set-up a 25′ course in 5′ increments. If fail within a 5′ increment, go back to the start of that increment.

Tuesday

CrossFit 305, CrossFit 262, CrossFit A1A – NC30

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Warm-up

Warm-up (No Measure)

2 ROUNDS (6 min. cap)

50m Skip

50m Jog

8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry*

50 Single-Unders → 30 Jumps w/ double hip taps** (no rope needed)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

200m Run

100m DBL DB Farmer Carry (Heavy)

50 Double-Unders

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10/10 Single Arm DB Bent Over Rows

20 Alt. Penguin Heel Taps

Tuesday

CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES*

30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts

10 Shoulder Press

30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts

6 Push-ups

Strength

Push Press (5-5-5-5-5-5-5-5-5-5)

EMOM x 10 MINUTES

5 Push Press*

*Increase weight every other round. Keep weight light-moderate.

Workout

Metcon (4 Rounds for time)

EVERY 4:00 FOR 4 SETS

15 Push Press (95/65)

50 Double Unders

12 Burpees

50 Double Unders

EMOM? I Love Moms!

CrossFit 305, CrossFit A1A – CrossFit

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Muffler (AMRAP – Reps)

Min 1: 12 Alternating DB Split Snatch

Min 2: Cal row

Min 3: Max UB Wall Ball

—-

Scaled – 20/15 or less from hang as needed, 10/8 cal row, light ball

RX – 40/25, 12/10 cal row, 20/14 ball

RX+ – 50/35, 15/12 row, 30/20 ball

Wall Ball shots must be unbroken. As soon as you stop moving or the ball hits the floor, the set is over. In order for the round to count, all other work must be completed.

Pace wisely – this workout really starts in the 4th round.

JAMS JAMS JAMS!!!

https://open.spotify.com/playlist/5bFTQjJAAX33y5ZwFFYGDX

FRONTIN’

CrossFit 305, CrossFit A1A – CrossFit

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Front Squat (8-8-8-8-8)

ALTERNATING EMOM WITH a good set of push ups. Don’t blow up or pump out, but do a good set.

Runnin’ With El Diablo (Time)

Run 400 meters

into…

3 rounds of:

15 hang power cleans

50 double unders

into…

Run 400 meters

—-

Scaled – light weight or russian KB swings, single unders or weighted jacks

RX – 75/53

RX+ 115/83

This is a sustained sprint – go out at a fast but sustainable pace, about 85%. Barbell should be unbroken or very close.

11 minute time limit. As long as you’re out the door before 10 minutes, finish.

Monday

CrossFit 262 – CrossFit

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Front Squat + Back Squat (5×2+2 , building to 90-95% of 1RM.)

Heavier than last week.

Open Intervals 2 (Time)

Every 6:00 for 3 Rounds (5 minute time cap each round)

20 Toes To Bar

20 Burpees Over Bar

20 Thrusters (95/63)

Score is slowest round.
This is the same amount of work as last week Monday, but a different time and rest domain. Working on bigger sets of each movement, please scale appropriately compared to how you felt last week. Will this be harder or easier?

Monday

CrossFit 305, CrossFit 262, CrossFit A1A – NCBURN

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Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 DB Ground to OH

:20 Plank Hold

STATION 2

AMRAP

10 Up-Downs

:20 Plank Hold

STATION 3

AMRAP

10 Sit-ups

:20 Plank Hold

STATION 4

AMRAP

10 Push-ups

:20 Plank Hold

Monday

CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE

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A. CONDITIONING

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

B. 60:00 GPP

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3-5 Tall Box Jumps*

MIN 2 – 2-3 Wall Walks

*Suggested max height of 36″

Workout

Metcon (3 Rounds for reps)

3 SETS (4:00 ON / 2:00 OFF)

200m Run

20 Box Jump Over (24/20)

20 Wall Balls (20/14)|(14/10)

Max Deadlifts (275/185)|(185/125)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed

Monday

CrossFit 305, CrossFit 262, CrossFit A1A – NC30

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Extended Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Burpees

10 Air Squats

5/5 DB Sumo Deadlift

10 Medicine Ball Push Press (throw to a target)

5/5 DB Push Press (focusing on an aggressive punch up, locking out the elbow, arm by the ear)

Workout

Metcon (2 Rounds for time)

2 SETS

5 ROUNDS FOR TIME

10 Wall Balls

10 Alt. DB Snatch

Rest 3:00 b/t Sets

-16:00 Hard Cap-

Monday

CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout

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Warm-up

Warm-up (No Measure)

3 ROUNDS (7 MINUTE CAP)

200m Run

20 Hollow Body Flutter Kicks

12 KB DL

6/6 KB BOR

Strength

Deadlift (5-5-5-5-5-5-5-5-5-5)

EMOM x 10 MINUTES

5 Deadlifts*

*Increase weight every other round. Keep weight light-moderate.

Workout

Metcon (Time)

FOR TIME

800m Run

21 Deadlifts (135/95)

400m Run

15 Deadlifts (155/105)

200m Run

9 Deadlifts (185/135)

FRONTIN’

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Front Squat (8-8-8-8-8)

ALTERNATING EMOM WITH a good set of push ups. Don’t blow up or pump out, but do a good set.

Runnin’ With El Diablo (Time)

Run 400 meters

into…

3 rounds of:

15 hang power cleans

50 double unders

into…

Run 400 meters

—-

Scaled – light weight or russian KB swings, single unders or weighted jacks

RX – 75/53

RX+ 115/83

This is a sustained sprint – go out at a fast but sustainable pace, about 85%. Barbell should be unbroken or very close.

11 minute time limit. As long as you’re out the door before 10 minutes, finish.

Sunday

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Weightlifting

clean complex (1-1-1-1-1-1-1)

hang power clean+hang clean+push jerk+split jerk
Continue building on technique practice from last weeks session.

Metcon

Babaganoosh (Time)

For time:

60 Cal Row

50 Wallballs 20/14

40 Kettlebell Swings 70/53

SAT & JERKDAY

CrossFit 262 – CrossFit

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PULL + CLEAN + PUSH JERK + JERK

Metcon (Time)

-(400M RUN)-

21-15-9

WALL BALLS (20/14)(11’/10′)

KB SWINGS (70/54)

-(400M RUN)-

Labor of Love

CrossFit 305, CrossFit A1A – CrossFit

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Double Labor of Love (AMRAP – Rounds and Reps)

26 Minute AMRAP

200M run

33 sit ups

28 air squats

18 KBS (53/35)

Saturday

CrossFit 305, CrossFit 262, CrossFit A1A – NC30

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Warm-up

Warm-up (No Measure)

1-2 ROUNDS

2 Up-Down Step Overs

4/4 SA DB Sumo Deadlift High Pulls

6/6 SA DB Split Stance Presses

Immediately into …

1-2 ROUNDS

2 Burpee Box Jump Overs

4/4 SA DB Muscle Snatches

6/6 SA DB Thrusters

*5:00 Hard Cap

Workout

Metcon (Time)

FOR TIME

10-20-30-20-10

Alt. DB Snatches

5-5-5-5-5

Burpee Box Jump Overs

-12:00 Time Cap-

Optional Finisher

Warm-up (No Measure)

OPTIONAL FINISHER

2-3 SETS

8/8 Single Leg Box Squats

:30 Side Plank/Side

Friday

CrossFit 262 – CrossFit

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Reactor Core (Time)

5 Rounds

8 Devil’s Presses (40/25)[50/35]

8 Chest to Bar Pull Ups [5/3 MUs]

Rest 5 Minutes

4 Rounds

20 Box Step Ups (53/35 KB)

20 Butterfly Sit Ups [10 GHDs]

:30 Plank

Rest 5 Minutes

3 Rounds

15 Calorie Row

12 Burpees

3 Rope Climbs
(Rx)[Rx+]

45 Minute Time Cap for whole thing.

Friday

CrossFit 305, CrossFit 262, CrossFit A1A – NC30

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Warm-up

Warm-up (No Measure)

100m Jog into…

10 Reps of each movement on each side…

Ankle rolls

Knee Circles

Hip Circles

Arm Circles

Head/Neck Rolls

*In between each movement, perform 20 Double or Single Unders and 5 Scap Push Ups

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

800M Run

In the remaining time, immediately into …

AMRAP of…

10 Push-Ups

20 Russian KBS

30 Double Unders

Optional Finisher

Warm-up (No Measure)

2-3 SETS

8/8 Single Arm KB Floor Press

10/10 KB Side Bends

8/8 Single Arm KB Bent Over Row

FRIDAYYY_YAYAYAYAYAY!

CrossFit 305, CrossFit A1A – CrossFit

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DILL PICKLES (AMRAP – Reps)

MINUTE 1 – Max Wall balls

MINUTE 2 – Max Toes to bar

MINUTE 3 – Max Sit Ups

MINUTE 4- Max Box Jumps

MINUTE 5 – Max Down & Up

MINUTE 6 – Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.

—-

Scaled – 12/8 pounds or less, knee raises or V ups, 16/12 or lower box

RX – 14/10, 24/20″

RX + 20/14, 24/20″

—-

Down & Up is a burpee with no push up. Kick back to a plank, staying ridgid, then jump back, stand up and jump with hands over head.

ROCK OUT DUDE!

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Thursday

CrossFit 305, CrossFit 262, CrossFit A1A – NC30

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Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES (moderate intensity)

10 Boot Strappers

8/8 Leg Swings (Forward and Back)

6 Burpees

into…

AMRAP x 3 MINUTES (high intensity)

10 Air Squats

8 Sit Ups

6/6 DB Suitcase Deadlifts

Workout

Metcon (Time)

FOR TIME

1-2-3-4-5-6-7-8-9-10

DBL DB Deadlift

10-9-8-7-6-5-4-3-2-1

V-Ups

-16:00 Hard Cap-

THIRSTY THURSDAY!

CrossFit 305, CrossFit A1A – CrossFit

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EMOM 506 (5 Rounds for time)

E2MOM x 20 MINUTES

MIN 1 & 2 – Row 500/400m

MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch

Scaled – DB snatch

RX+(115/73)

RX (75/53)

From hang as needed

*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.

——

COOL DOWN

FOR RECOVERY

4:00 Foam Rolling & stretching Upper Back

4:00 Hamstring Stretch