CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-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 stretch/side
Metcon
Metcon (Time)
5 Rounds For time:
19 Kettlebell Swings
19 Sit-ups
19 Burpees
Strength
upper body pull (5×10, alternating )
5 super sets x 10 reps:
10 bent over row/side
10 upright row
Stretch
Metcon (No Measure)
:30/side
arm across chest
elbow overhead
fingertips pulled back
pec stretch
upward dog
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
Coaches choice:
7 minute warmup
Metcon
Metcon (AMRAP – Rounds)
“Double Tornado
7 minute AMRAP:
30 Air Squats
20 Anchored situps
10 Push-ups
2 minute rest
11 minute AmRaP:
50 Jumping Jacks
100 Mountain Climbers
200m Run (1 minute)
Scale 200m run to a 250m row, 100 double unders or 200 single unders
Metcon
Metcon (No Measure)
3 to 5 rounds:
10 Bicep curls
10 tricep extensions
Stretch
Metcon (No Measure)
Coaches choice
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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RED 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 ROUNDS
5 SQUATS
5 PUSH UPS
(WARM UP PACE)
-CONDITIONING-
‘THERAPY’
30 BURPEES
30 EYE LEVEL SWINGS
30 180 BROAD JUMPS 4’+
https://youtu.be/u7bTjFJKdds
30 TATERZ
https://youtu.be/v2R_w2dvEmY
-OR-
HANG SQUAT CLEANS
https://youtu.be/YZUdVyVV3uI
-OR-
HANG MEDBALL CLEAN
https://youtu.be/qLapafs_wUc
25 MINUTE AMRAP
50:10 WORK:REST RATIO
50 seconds of work, 10 seconds of mandatory rest every minute.
GO HARD.
ABS
4 MINUTES
20 SECONDS – FLUTTER KICKS
10 SECONDS – HOLLOW HOLDS
STRETCH
PIGEON :30 PER SIDE
THREAD THE NEEDLE :30 PER SIDE
https://youtu.be/CdcnRcIihPY
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Metcon (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 command)
1 ROUND
10 Air Squats
10 Up Downs
10 Side Lunges/Cossack Squats
5 Good Mornings
5 Burpees
WORKOUT:
FREAKAZOID PART 2
15 – 12 – 9 – 6 – 3
Deadlifts
Goblet Squats
Push Presses
Right into
– 2 minute cumulative 3 point plank-
(any way, but only 3 points of contact at any time, such as 2 hands one foot, one foot two hands)
Right into
3 – 6 – 9 – 12 – 15
Mountain Climbers (2 count)
V-Ups
Up Downs
20 Minute Time Cap.
Finisher: go out for a 20 minute jog and conversational pace. Doesn’t have to be fast, just move. If you cant jog hit this 20 minute stretching flow:
https://www.youtube.com/watch?v=nFo5dOhlYUw
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Metcon (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
*https://www.youtube.com/watch?v=RXlHKL_NEN8&list=PLiVIkoN1nnurD5XHnPpRr6STroKSEyW35&index=10
Strength:
5 Rounds of
:30 Pressing (Strict Press, Push Press, Bench Press, Pushups)
:30 Rest
:30 Pulling (Pull Ups, Bent Over Rows, Bicep Curls)
:30 Rest
Metcon:
15 Minute AMRAP
1: Wall Balls or Thrusters
2: Step Ups or Glute Bridges or Split Squats
3: Toe Touch Crunches https://youtu.be/zlcZE5Ct-oA
4: Run/Row/Bike/Double Unders HARD
5: Rest
Stretch:
Coaches Choice 5 Minute Stretch Routine
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Metcon (Time)
Warm Up
3 Rounds:
15 Jumping Jacks
Lateral Duck walk 5 steps each direction *
10 Windshield Wipers**
Duck Walk: https://www.youtube.com/watch?v=3Kjfu4D86hM&list=PLiVIkoN1nnurD5XHnPpRr6STroKSEyW35&index=76
Windshield Wipers: https://www.youtube.com/watch?v=KMxwL9yXTnE&list=PLiVIkoN1nnurD5XHnPpRr6STroKSEyW35&index=17
Skill EMOM 15
Work about 45 seconds in each minute.
1: 1/1 Turkish Get Up
2: Handstand, Wall Walk, Pike Push Ups, Headstand
3: L-Sit, L-Hang, Tuck sit or hang
4: Walk Outs w/ pushup
5: Grok Squat
Metcon:
For Time
40-30-20-10
Kettlebell Swings
Single Leg V Ups (2 Count)
Every minute (including 0:00) 5 floor touch and HIGH jumps.
You get interrupted by the floor touch and jumps, then right back where you left off on the For Time.
15 Minute Time Cap.
Stretch
1 Minute Wide Leg Hamstring Stretch
1 Minute Child’s Pose
:30 8 Point Shoulder Stretch per side.
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Metcon (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 Minutes (5 Rounds)
60 Double Unders or Jumping Jacks
30 Russian Twists (2 Count)
then AMRAP:
10 Burpees
10 Bent over Rows (any object)
10 Push Press (any object)
Every new round start with the 60 dubs and 30 russian twists buy in, then go into the AMRAP (starting at the beginning).
Score will be total reps completed across all amraps.
Ab Supplement:
100 Crab Cross Body Toe Touches
https://www.youtube.com/watch?time_continue=3&v=8AvqI6jxbas&feature=emb_title
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Metcon (AMRAP – Rounds and Reps)
-WARM UP
3 Rounds
20 Jumping Jacks
10 Air Squats
8 Step Forward Lunge rotation
https://youtu.be/Yz9-z090VQY
6 Push up to T
https://youtu.be/J5nuJ8kYgsE
-Strength
Alternating EMOM 12
Min 1: :45 Second Wall Sit
Min 2: 10 Front Squats (heavy or slow)
Minute 3: 10 Hollow Rocks then rest for wall sits
Periodized strength training is proven to work time and time again. Small increases week to week, either in weight, time under tension – or both – will pay off. Keep after it!
-Conditioning
14 Minute AMRAP
10 Step back lunges to high knees per side (https://www.youtube.com/watch?v=extwj0TKGX8)
20 Plank Cross Body Knee to Elbows
10 Push Ups
20 Light Squat Cleans/Taters
-Abs
21-15-9
Plank Knee to Elbow, per side
Elbow Plank Kick Backs, per side
Supermans
Alternating Leg V-Ups, per side
-Stretch
🧘🏻♀️:30 on Each
Child’s Pose
Thread the needle Right
Thread the needle Left
Pigeon Right
Pigeon Left
Wide Leg Hamstring Stretch
Narrow Leg Hamstring Stretch
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
Extended warm up:
400m run or 2:00 any other cardio
2 Rounds:
40 Prisoner Jacks
30 Butt Kickers
20 Single Leg RDL (alternating)
10 Up Downs (no push-up burpees)
400m run or 2:00 any other cardio
Metcon
Metcon (Time)
Jackie Goes Crazy
For Time:
1k Row – or – 800m Run – or – 250 Double Unders – or – 4:00 Any Other cardio (go hard)
50 Thrusters (use any object)
30 Up Downs (burpee without pushup)
Metcon (No Measure)
Jacked Tris, bro
3 Rounds
25 Box Dips
10 Bent Over Rows
10 Front Raises
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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BREAK THE INTERNET! (AMRAP – Reps)
50 MINUTE EMOM ON A 50:10 CLOCK
USE THE FIRST ROUND AS A WARM UP AS NEEDED.
MIN 1: JUMPING JACKS OR DUBS
MIN 2: SQUATS
MIN 3: SIT UPS
MIN 4: LUNGE STEPS
MIN 5: PUSH UPS
MIN 6: FLUTTER KICKS
MIN 7: LATERAL JUMPS
MIN 8: V-UPS
MIN 9: RUSSIAN SWING OR HPC
MIN 10: BURPEES
SCORE IS TOTAL REPS – SHOULD BE A BIIIIGGGGG NUMBER!!!!!
Announcements
THIS Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET! with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER! Sign up is required! Send an e-mail to crossfit305@fit305.com or tell your coach in class to reserve.
DO NOT MISS IT!!!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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50820 (No Measure)
HEY! Saturday
HUGE workout party at 8am CST/9am EST
EPIC!!!!
Warm up Today
2 minutes jump rope, running, rowing, dancing, just get loose ok?
2-4-6-8
Squat
Push Ups
Plyo Jump
Today we repeat TACOCAT’s REVENGE! Try to beat your last effort!
If you’re all thrutered out, just do front squats instead of thrusters.
🌮😸 TACOCAT’S REVENGE! (Time)
Tall Power Snatch, 20 reps
https://youtu.be/aPK6wE0fUEk
Abmat sit ups, 20 reps
Clean, Hang Power, 20 reps
Overhead Press, 20 reps
Cross Body Knee to Elbows, 20 Reps
https://youtu.be/18p5DWXvXZ8
Abmat Sit ups, 20 reps
Thruster, 20 reps
Rest 2 Minutes
Thruster, 20 reps
Abmat Sit Ups, 20 Reps
Cross Body Knee to Elbows, 20 reps
Overhead Squats, 20 reps
Clean, Hang Power, 20 reps
Abmat Sit Ups, 20 reps
Tall Power Snatch, 20 reps
Rx 75/53
20 minute time limit. For each rep you don’t finish add 1 second to 20 minutes.
Good luck. 🍀
I’m Totally Doing Mobility in 2018 Pt. 3 (No Measure)
30 seconds Lizard on hands
30 seconds Lizard on elbows
30 seconds Lizard w/ rotation
Start on your right and complete the whole cycle, then switch to your left. Complete the entire cycle twice, breathing into each stretch and finding places that you personally need additional time. Make notes of those areas and apply a few extra seconds each day to mobilizing that area.
Announcements
THIS Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET! with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER! Sign up is required! Send an e-mail to crossfit305@fit305.com or tell your coach in class to reserve.
DO NOT MISS IT!!!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Laddererer (AMRAP – Rounds)
-Warm Up:
2 Rounds:
10 Air Press & Pull
10 Opposite Ankle Grabbers
10 Touch & Reach
10 Plyo Jumps
10 Air Thrusters
Deadlift up to a weight you can do 16 times
Ladder of:
Deadlift
Push Ups
Thrusters
Do 2 Deadlifts the first minute, 4 deadlifts the second minute, 6 deadlifts the 3rd minute, continuing to add 2 reps each minute until doing 16 reps on the 8th minute
Rest 2 minutes and repeat the same process for Push Ups.
Rest 2 minutes and repeat the same process for Thrusters.
Make push ups harder by slowing them down. Make push ups easier by using a counch or chair for elevation.
Pick a load for deadlift and thrusters that is challenging but allows you to go unbroken. If you only have light weight you can do 3s on deadlifts (3,6,9,12,15,18,21,24)
Announcements
THIS Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET! with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER! Sign up is required! Send an e-mail to crossfit305@fit305.com or tell your coach in class to reserve.
DO NOT MISS IT!!!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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50620 (Time)
WOD demo & scaling options:
-Warm Up-
3 Rounds
10 Toy Soldiers
10 Touch the Floor & Reach
10 Trunk Rotations
10
-Strength-
Alternating EMOM 10
8 Strict Press or Bench Press
8 Single Leg Deadlift, per leg, no weight
-Conditioning-
“Angry Sasquatch”
3 Rounds for time of:
10-15 Power Snatch
15 Floor Touch & Jump
Note time. This is a sprint!
10 reps if you have heavier weight, 15 if you have only light weight, 10 per side if you only have a single dumbbell or similar. The standard on Floor Touch & Jump is to touch the floor with your fingers, and jump straight up (ankles, knees, hips, shoulders & wrists in a vertical line, perpendicular to the floor.) To become more athletic, jump higher!
-Abs-
5 x 10
The Ultimate V-Up
1 V-Up
1 Alternating Leg V-up, L
1 Alternating Leg V-up, R
It’s BACK! You will master this sequence and your ABS will be amazingly strong!
Stretch
Coaches Choice, 5 minute AMCAP (As Much Chill As Possible)
Announcements
THIS Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET! with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER! Sign up is required! Send an e-mail to crossfit305@fit305.com or tell your coach in class to reserve.
DO NOT MISS IT!!!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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SPICY TACO! (AMRAP – Reps)
NEW ZOOM LINK!
https://zoom.us/j/679368832
—
THIS Saturday at 9am we will BREAK THE INTERNET! with our biggest class ever.
JOIN US!
—
Invite your friends. Send them this link!
https://bit.ly/VirtualFriendsAndFamilyDropIn
—
12 MORE (AMRAP – Rounds)
WARM UP
12 LUNGES, per side
12 AIR SQUATS
12 KB OR DB SWINGS
12 SIT UPS
12 PUSH UPS
24 JUMPING JACKS
BRIEF THE WOD AND START!
“SPICY TACO!”
36 MINUTE EMOM
MIN 1: 10 Lunge Steps, per leg
MIN2: 20 Sit Ups
MIN3: 30 Air Squats
MIN4: 40 Double Unders or High Knees
MIN5: MAX Burpees
MIN6: Complete Rest
GOOD LUCK!
Score is TOTAL burpees. ALL other reps must be completed to count burpees.
RX+ = weighted lunge, weighted sit ups, 80 dubs
THIS IS CONDITIONING PEOPLE!
Nutrition, Metabolic Conditioning, Gymnastics, Weightlifting, Sport. In that order. Yep.
Announcements
Next Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET!
with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER!
Don’t miss it!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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504 (Time)
-WARM UP
3 Rounds
20 Jumping Jacks
10 Air Squats
8 Step Forward Lunge rotation
https://youtu.be/Yz9-z090VQY
6 Push up to T
https://youtu.be/J5nuJ8kYgsE
-Strength
Alternating EMOM 10
:30 work/:30 rest each movement
Min 1: Front Squat
Min 2: Navy Seal Push Ups
One Navy Seal Push Up=
One Push up, right knee up
One Push up, left knee up
Periodized strength training is proven to work time and time again. Small increases week to week, either in weight, time under tension – or both – will pay off. Keep after it!
-Conditioning
21-15-9
Hang Power Clean or swing
Push Press or push up
V-Ups or sit ups
Mountain Climbers, 2 Count or 50m sprint
-Abs
21-15-9
Plank Knee to Elbow, per side
Elbow Plank Kick Backs, per side
Supermans
Alternating Leg V-Ups, per side
-Stretch
Last week of this amazing stretch! Enjoy it.
🧘🏻♀️
Cobra https://youtu.be/JDcdhTuycOI
Down Dog https://youtu.be/ayQoxw8sRTk
Lizard https://youtu.be/BSjh9I8xMX4
Pigeon https://youtu.be/tYY-cqNjuVA
Savasana https://youtu.be/SfAoPVt64LE
Announcements
Next Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET!
with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER!
Don’t miss it!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
Top-Down Warm Up:
50 Jumping Jacks, then:
10 Head Rotations per direction
10 Arm Circles Per Direction
10 Trunk Rotations
10 Wide Leg Touch Ground -> Overhead
20 Knees to Chest
20 Quad Stretches
20 Toy Soldiers
10 Ankle rotations per directions per side.
10 Burpees
Metcon (No Measure)
3 Rounds of:
1:00 Wall Sit
1:00 Walkouts with Push Up
Workout
Metcon (Time)
For Time
2 Rounds:
100 Mountain Climbers (2 count)
75 Weighted Russian Twists (2 count)
50 Single Leg Glute Bridges (1 count, don’t rush)
25 Push Ups
Abs
Metcon (No Measure)
3 Rounds Of:
:45 Side Bends per Side
:45 Superman Hold
:45 Rest
Announcements
Next Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET!
with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER!
Don’t miss it!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
TRAMUP (No Measure)
Row 500 Meters – or 200 Single Unders – or Run 400 – or 100 jumping Jacks
10 arm circles FWD. & 10 BACK
10 Touch the Floor & Reach Overhead
10 Strict Pull Ups or ring rows (skip if no bar)
10 Russian KB/DB/Water Jug Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar Or V-Ups
20 Butterfly Sit Ups
20 Push Ups
MOVE WITH INTEGRITY
Strength
Metcon (No Measure)
Five Giant Sets!
5x MegaSet
MegaSet=
20 Bicep Curls
20 Strict Overhead Press
20 Bent Over Rows
Do that as one big set without putting your object down. Rest as needed in between sets, 5 total sets.
Use any object you have, if your object is too heavy then drop the number of reps down.
Conditioning
Metcon (AMRAP – Reps)
12 Minute EMOM
(:20/:10/:20/:10)
1: Burpees
2: Jumping Lunges
3: Bicycle Crunches
Minute one – :20 max burpees, :10 rest, :20 max burpees, :10 rest.
Minute two – :20 max jumping lunges, :10 rest, :20 max jumping lunges, :10 rest.
Minute three – :20 max Bicycle Crunches, :10 rest, :20 max Bicycle crunches, :10 rest.
Repeat 4 times for a total of 12 minutes.
