Saturday

CrossFit 262 – CrossFit

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Push Press + Jerk (3+1)

Metcon (Time)

5 ROUNDS:

20 AIR SQUATS (*Rx+ WALL BALLS)

15CAL ROW

10 BURPEES

*Any break in WALL BALLS is an immediate 5 BURPEE penalty

Saturday

CrossFit 305, CrossFit A1A – CrossFit

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Strength

Power Clean (3-3-3-3-3-3-3)

Metcon

Metcon (Time)

5 rounds for time:

Run 200m

15 Air squats*

12/8 Pull-ups*
Any break on pull-ups or squats results in a 5 burpee penalty to be paid immediately. Choose pull-up amount wisely!

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Glute Bridge Hold

1:00 Max Air Squats

STATION 2

1:00 Plank Hold

1:00 DB Push Press

STATION 3

1:00 Wall Sit

1:00 DB Ground to Overhead

STATION 4

1:00 Hollow Hold

1:00 Sit-Ups

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Warm-up (No Measure)

ON A 15:00 RUNNING CLOCK…

Perform mobility, flexibility or long warm-up. Use this time to work on your body and improve ROM or get body primed for two longer workouts.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Grab a single DB, you’ll need it for EMOM 2 & 3!!

EMOM x 4 MIN

ODD- :45 Groiners

EVEN- :45 Inch Worms + Push-Up

EMOM x 4 MIN

ODD- :20 Single DB DL (inside the feet)/side

EVEN- :45 Up-Downs

EMOM x 4 MIN

ODD- :45 Sit-Ups

EVEN- :20 SA DB Strict Press/side

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

40 Single DB Front Squat (50/35)|(35/20)

30 Sit-Ups

20 Alt. DB Snatch

10 Alt. Single DB Burpee

*For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

7:00 of Yoga Flow…

1:00 Dragon (L)

1:00 Dragon (R)

2:00 Forward Seated Fold

1:00 Saddle Archer (L)

1:00 Saddle Archer (R)

1:00 Rebound Recovery

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME

40 Cal Row

40 Pull-Ups

20 Deadlift (315/225)

120 Double Unders

40 Cal Row

120 Double Unders

20 Deadlift

40 Pull-Ups

40 Cal Row

(Score is Time)

Saturday

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

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Warm-up

800 meter warmup run

1 min couch per side

40 samson lunges

20 up/down

Partner Workout

Metcon (Time)

500 meter farmers carry 53/35 35/26

500 meter row

500 meter run

50 kb swings

200 meter front rack carry

50 meter sled push 250/170 160/120

500 row

500 run

100 ft burpee broad jump

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

3 ROUNDS:

100m Run

25’ High Knees

25’ Butt Kickers

25 Power Skips (Height)*

25’ Power Skips (Distance)**

2 ROUNDS:

50 Single Unders

10 Slam Balls

*Skip on one leg as high as possible

**Skip on one leg as far as possible

Workout

Metcon (6 Rounds for time)

EVERY 2:00 FOR 6 SETS

100m Run

20 Slam Balls

30 Double-Unders

(Score is Each Round for Time)

Friday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

Jog down and back x 3

8 Scap Push Ups

5 Burpees

3 Broad Jumps

Workout

Black Mamba (AMRAP – Rounds and Reps)

AMRAP 18

5 Toe to Bar

8 Single DB Devil’s Press (40/25)[50/35]

24 Box Jumps (24/20)[30/24]

Optional Finisher

Warm-up (No Measure)

4 Rounds

1 Hard Set of Strict HSPU

12 Barbell Bicep Curls

1 Hard Set of Strict Ring Dips.

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

EMOM

12 DBL DB Bent Over Row

STATION 2

EMOM

12 Burpees Over DB

STATION 3

EMOM

12 DB Front Rack Lunges

STATION 4

EMOM

12 Box Jumps

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS

30 Slam Ball (30/20)

30 DB Suitcase Lunge (35/20)|(20/10)

20/15 Cal Bike

-Rest 2:00 b/t Sets-

(Score is Each Set for Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 ROUNDS

1:00 — :30 Slow Air Squats / :30 Fast Air Squats

1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps

1:00 — Plate Ground to Overhead (:01 Pause OH)

1:00 — Box Step-Ups

SHOULDER FOCUSED

2 SETS

:20 Bar Hang

:20 Big Shoulder Rolls Back

:20 Big Arm Circles Forward

:20 Big Arm Circles Backward

:20 Arms Up & Back

-Rest as Needed b/t Sets-

2 SETS

8/8 Barbell Elbow Punches

8 Double Elbow Rolls Forward (from back rack)

8 Behind the Neck Press (elbows pointing straight down)

-Rest as Needed b/t Sets-

Strength

Shoulder Press (3-3-3-3-3)

3-3-3-3-3

Strict Press

*Start moderate and build to heaviest set of 3.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

2 ROUNDS

15 Push Press (115/75)|(75/55)

25 Box Jump (24/20)

-Rest 1:00-

1 ROUND

30 Push Press (115/75)|(75/55)

50 Box Jumps (24/20)

(Score is Total Time)

C. STRENGTH / GYMNASTICS

Back Squat (3×3)

3×3

High Bar Back Squat*

*Perform all sets at the same heavy weight across. Use 80-90% of the 3-Rep from Tuesday.

(Score is Weight)

Squat Clean (3×3)

3×3

Squat Clean*

*Perform all sets at same moderate-heavy weight across.

(Score is Weight)

Friday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 ROUNDS

1:00 — :30 Slow Air Squats / :30 Fast Air Squats

1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps

1:00 — Plate Ground to Overhead (:01 Pause OH)

1:00 — Box Step-Ups

SHOULDER FOCUSED

2 SETS

:20 Bar Hang

:20 Big Shoulder Rolls Back

:20 Big Arm Circles Forward

:20 Big Arm Circles Backward

:20 Arms Up & Back

-Rest as Needed b/t Sets-

2 SETS

8/8 Barbell Elbow Punches

8 Double Elbow Rolls Forward (from back rack)

8 Behind the Neck Press (elbows pointing straight down)

-Rest as Needed b/t Sets-

Strength

Shoulder Press (5-5-5-5-5)

Strict Press

*Start moderate and build to heaviest set of 5, 5 pounds heavier than last week

Superset with Deadlift 5 x 5, working up to one set 5-10 pounds heavier than last week.

Take your time, partner up, lift, enjoy the time.

This is a 10 week strength cycle.

DO NOT get greedy with weight. Be the tortoise, not the hare.

—-

Jorge’s Electrifying Playlist – “My playlist is too gay to function 😂”

https://open.spotify.com/playlist/1OBVF49N7PDQacmzIWbSF1

Workout

Metcon (Time)

FOR TIME

2 ROUNDS

15 Push Press, unbroken

30 Box step up (24/20)

-Rest 1:00-

1 ROUND

30 Push Press, unbroken

50 Box step ups (24/20)

Weight should be EASY to start. When in doubt, go light.

RX – 65/43, unloaded step ups

RX+ – 95/63 push press, 35/26 box step ups

10 burpee immediate penalty for any break in push press sets.

Challenge of the Week!

Friday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Bootstrappers

20 Jumping Jacks

10 Air Squats

20 Mountain Climbers

100m Run

Strength

Back Squat (5-5-5-5)

5-5-5-5

Tempo Back Squat (1111)

(Score is Weight)

Workout

“NCFIT S&C BASELINE II – Run” (Time)

FOR TIME

400m Run

(Score is Time)

-Rest 3:00 then Complete Part 2-

“NCFIT S&C BENCHMARK – Row / Squat” (AMRAP – Reps)

ON A 7:00 RUNNING CLOCK…

Row 1000m then in the Remaining Time Max Back Squats (135/95)|(95/65)

(Score is Reps)

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

4 ROUNDS FOR TIME (7 MINUTE CAP)

10 Alt. Step-ups

:30 Push-up Plank

10 Push-ups

10/8 Cal Row

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

15/10 Cal. Row

10 Up-Down Box Jump Overs

15 Sit-Ups

10 Box Dips

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

:30 Hollow Hold

1:00 Glute Bridge Hold

(No Measure)

Thursday Lifting

CrossFit 262 – CrossFit

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Snatch balance + Overhead squat (5 x (1+2))

Snatch balance + 2 Overhead Squats (from the rack).

Snatch (12 Minute EMOM)

1 Snatch EMOM for 12 minutes. Make them great.

Clean + Front Squat (5 x (1+2))

Full clean + 2 additional front squats.

Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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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

:30 MAX Cal Bike

:30 Recovery

:30 MAX Cal Bike

STATION 2

:30 Double Unders

:30 Lunges

:30 Double Unders

STATION 3

:30 Max Cal Row

:30 Recovery

:30 Max Cal Row

STATION 4

:30 Push-Ups

:30 Plank

:30 Push-Ups

Thursday

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

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Warm-up

Warm-up (No Measure)

4 QUICK SETS (5:00 CAP)

10 Up-Downs

8 Deadlifts

6 Bent Over Rows

4 Broad Jumps

Strength

Hang Power Clean (3-3-3-3-3-3-3-3-3-3)

EVERY :40 FOR 10 SETS

3 Hang Power Cleans

*Keep loading moderate.

(Score is Weight)

Workout

Metcon (7 Rounds for time)

EVERY 1:30 x 7 SETS

5 Hang Power Cleans (135/95)|(95/65)

10 Burpees Over Bar

(Score is Each Round for Time)

Thursday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row

:30 Med Ball Deadlift

:30 Groiners

Right into…

1 ROUND

1:00 Row

:30 Power Balls

:30 Cossack Squats

Right into…

1 ROUND

1:00 Row

:30 Wall Ball

HERE’s THE BEATS!

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

Workout

Magnum PI (Time)

3 Rounds for time:

Row 500 meters

Run 400 meters

35 Wall Balls

Challenge of the Week!

100 wallballs for time (Time)

100 wallballs for time 20/14

Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

100m Run

5/5 DB Upright Row

10 Alt. Reverse Lunges

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 200m Run

MIN 2 – 12 DB Hang Power Cleans

MIN 3 – 12 Single DB Alt. Curtsy Squats

(No Measure)

Wednesday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. PVC Lunge

https://youtu.be/oFbHWV8LwCw

10 Scap Pull-Ups

https://youtu.be/sfTsgt-a63c

10 Alt. Squat Thoracic Rotation

https://youtu.be/Q65ePUFLytQ

*Short Rest Then…

2 ROUNDS

5 PVC Push Jerk (:01 Pause in “Catch”

5 PVC OHS

30 Single Unders

Put PVC back, grab a bar or single DB for WOD

Workout

Metcon (Time)

EMOM x 18 MINUTES (6 Rounds)

MIN 1 – 3 Shoulder to Overhead (Building)

MIN 2 – 9, 12, or 15 V-Ups

MIN 3 – 9, 12, or 15 Hand Release Push-Ups

*Athletes choose which rep scheme they follow in the bodyweight movements.

Shoulder to overhead starts light then can build every round or every other round, or just focus on technique. From the rack.

DO NOT GET SLOPPY! This is practice.

Note weight, BUT do not worry about it – this is NOT for a score, this is for technique – every single rep of each movement is practice, not a race or a lifting contest.

-Rest 2 minutes

at 20:00 Mark:

EMOM: 10 Air squats + Max double unders.

Score is time when you finish 200 dubs.

Finisher

Metcon (No Measure)

3 SETS

12 Barbell Bent Over Rows (Moderate)

1:00 Hollow Flutter Kicks

(No Measure)

Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

TABATA

Mountain Climbers

STATION 2

TABATA

KB Deadlift

STATION 3

TABATA

Sit-Ups

STATION 4

TABATA

Box Step-Ups

Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Weight)

3 SETS

10 Unbroken Power Cleans*

*Increase weight each set

-Rest as Needed b/t Sets-

(Score is Weight)

Metcon (Weight)

3 SETS

10 Unbroken Power Snatch*

*Increase weight each set

-Rest as Needed b/t Sets-

(Score is Weight)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Through Lunge

10 Scap Pull-Ups

10 Alt. Squat Thoracic Rotation

*Short Rest Then…

2 ROUNDS

5 PVC Push Jerk (:01 Pause in “Catch”

5 PVC OHS

10 Kip Swings

Workout

Metcon (Weight)

EMOM x 18 MINUTES

MIN 1 – 3 Hang Power Snatch (Building)

MIN 2 – 9, 12, or 15 Toes to Bar

MIN 3 – 9, 12, or 15 Hand Release Push-Ups

*Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round.

(Score is Load)

Finisher

Metcon (No Measure)

3 SETS

12 Barbell Bent Over Rows (Moderate)

1:00 Hollow Flutter Kicks

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (4 Rounds for reps)

EMOM x 8 MINUTES

MIN 1 – Max Strict HSPU

MIN 2 – Max Strict Pull-Ups

(Score is Reps)

Wednesday

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

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Warm-up

Warm-up (No Measure)

4 ROUNDS (6:00 MINUTE CAP)

1/1 SA DB Burpees

2/2 SA DB Floor Press

3/3 SA Ring Row

6/4 Cal Bike (increasing pace)

Strength

Metcon (Weight)

EMOM x 6 MINUTES

MIN 1 – 10-15 SA DB Incline Bench Press (R)

MIN 2 – 10-15 SA DB Incline Bench Press (L)

(Score is Weight)

Workout

“NCFIT S&C BASELINE – Bike” (Calories)

“NCFIT S&C BASELINE I”

I. AMRAP x 6 MINUTES

Max Cal Bike

(Score is Cals)

“NCFIT S&C Baseline – Bodyweight” (AMRAP – Rounds and Reps)

II. AMRAP x 6 MINUTES

5 Strict Pull-ups

10 Push-ups

(Score is Rounds + Reps)

Wednesday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. PVC Lunge

https://youtu.be/oFbHWV8LwCw

10 Scap Pull-Ups

https://youtu.be/sfTsgt-a63c

10 Alt. Squat Thoracic Rotation

https://youtu.be/Q65ePUFLytQ

*Short Rest Then…

2 ROUNDS

5 PVC Push Jerk (:01 Pause in “Catch”

5 PVC OHS

10 Kip Swings

Put PVC back, grab a bar or single DB for WOD

DOOF DOOF DOOF!

https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6

Workout

Metcon (Time)

EMOM x 18 MINUTES (6 Rounds)

MIN 1 – 3 Hang Power Snatch (Building)

MIN 2 – 9, 12, or 15 Toes to Bar

MIN 3 – 9, 12, or 15 Hand Release Push-Ups

*Athletes choose which rep scheme they follow in the bodyweight movements.

Power Snatch starts light then can build every round or every other round, or just focus on technique.

DO NOT GET SLOPPY! This is practice.

Note weight, BUT do not worry about it – this is NOT for a score, this is for technique – every single rep of each movement is practice, not a race or a lifting contest.

-Rest 2 minutes

Run 800 meters for time.

Score run, note weight.

Finisher

Metcon (No Measure)

3 SETS

12 Barbell Bent Over Rows (Moderate)

1:00 Hollow Flutter Kicks

(No Measure)

Challenge of the Week!

100 wallballs for time (Time)

100 wallballs for time 20/14

Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Bodyweight Goodmornings*

10 Air Squats

5 Push-Up to Down Dog

10 Burpees

*Feet in squat stance, push the hips back and bow forward until you feel tension in the hamstrings, then use the legs to stand up

2 ROUNDS

3/3 Single Arm DB Deadlift (sumo or suitcase)

3/3 Single Arm DB Strict Press with :02 pause overhead

3/3 Single Arm DB Devil’s Press**

**DB begins on the ground, forward fold, place the right hand on the DB, burpee, jump forward and finish with a single arm DB snatch. The DB can be between the feet or on the outside during the snatch portion.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

6 DB Deadlifts

4 DB Strict Press

2 Devil’s Press

-Rest 2:00-

REPEAT!

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 Hammer Curls

20 Weighted Russian Twists

10 Skull Crushers

(No Measure)