pow
CrossFit 262, CrossFit 305, CrossFit A1A – RELOADED
pow pow (Time)
50-40-30-20-10
Calorie Row
single arm db thruster 40/25
butterfly situp
rx+ 50/35, ghd
Setherday
CrossFit 262 – CrossFit
Metcon (Time)
For Time
50 Cal Row
40 Wall Balls
30 Pull-Ups (scale jumping pull-ups; or ring row)
20 HSPUs (scale accumulated 1minute handstand hold)
10 Muscle Ups (scale toes to rings)
20 Box Jumps (box step overs)
30 Push-Ups (scale box push-ups)
40 Air Squats
50 Dubs (Scale 100 singles)
Saturday
CrossFit 305, CrossFit A1A – CrossFit
Strength
Thruster (10-10-10)
build up in weight each set. I once saw Dibo do 31 unbroken reps at 135. It was *almost* enough to be the best in the gym…
Metcon
Metcon (Time)
10,9,8,7,6,5,4,3,2,1
Push-ups
Burpees
Fridehhhhhh
CrossFit 262 – CrossFit
Flobber Clobber (Time)
3 Rounds of
10 DL (135/93)
10 Burpees
Then…
10 Thrusters (135/93)
20 Thrusters (115/73)
30 Thrusters (95/63)
Farmer’s Carry (400m 1 arm farmer’s carry.)
Start within 5 minutes after finishing Flobber Clobber.
Use a tough weight kettlebell.
Brovember 2 (No Measure)
3 rounds of:
15 bent over dumbbell rows
15 front raises
15 lateral raises
Max reps strict chin ups (minimum of 5 or switch to palms up ring/bar rows)
Rest 60 seconds in between rounds.
Use light dumbbells
Do not rest between exercises. Go slow.
Sumo Deadlifts are great for Dat….
CrossFit 305, CrossFit A1A – CrossFit
Sumo Deadlift (12-12-12-12-12)
E2MOM
Rock N Rap N Stuff to Pump to:
https://open.spotify.com/playlist/5bFTQjJAAX33y5ZwFFYGDX
Kettlebell Tama (Time)
For time:
800-meter single-arm kettlebell farmers carry, 35/26
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm kettlebell farmers carry, 53/35
31 toes-to-bars
31 push-ups
31 hang power cleans 135/93
200-meter single-arm kettlebell farmers carry, 70/53
Scale by using lighter kettlebells or running in place of carries. Use Kb goblet squats in place of front squats. Skip cleans if needed.
25 minute time limit. Very generous.
Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.
He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.
He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.
Firsty Fursday
CrossFit 262 – CrossFit
19.Tree (AMRAP – Rounds and Reps)
24 Minute AMRAP
8 Snatches*
40 Double Unders
400m Row
*Snatch weight increases each round.
Men’s RX = 95/135/155/185/205
Women’s RX
53/73/93/103/113
If you get to a weight that is too much for you, note how far you got and then drop down the weight to continue moving on the workout.
Five 5 minute Chippers on a 7 minute clock each starting with a 400 meter run
CrossFit 305, CrossFit A1A – CrossFit
Dwayne (AMRAP – Reps)
Run 400 meters
21 Kettlebell Swings
21 Taters
7 strict pull ups
Max Bar Touch Burpees to 5 minutes
Rest to 7 minutes.
RX+ 53/35
RX/Masters 35+ 35/26
Scaled – lighter KB, Russian swings, ring rows, etc.
Score is burpees
FUNK!
https://open.spotify.com/playlist/3PSKwIRFZTkPSa74xeQVql
Wednesday
CrossFit 262 – CrossFit
Push Press (3-3-3-3…)
Build to heavy set of 3 for the day. Focus on perfect dip and drive positions.
Metcon (Time)
RX:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Push Ups [Strict HSPU]
Toes To Bar
Butterfly Sit Ups
Hip Thrusts and a Ton of Dumbbell Work
CrossFit 305, CrossFit A1A – CrossFit
Glute Bridge (12-12-12-12-12)
https://youtu.be/FMyg_gsA0mI
Super set with 10 single arm dumbbell press per side. 5 sets total, starting every 3 minutes or so (take your time but don’t get distracted).
OHH YEAHHH BASSS!
playlist:
https://open.spotify.com/playlist/1f04qiGcEz6uelFe6jMOyT
Ring the Bell! (Time)
Four Rounds for time of:
50 Double Unders
25 Dumbbell Snatches
RX+ – 100 dubs, 50/35
RX/Masters 35+ – 40/25
Scaled – light weight, single unders, from the hang
Before starting this portion, perform 2 sets of 30 seconds of calf stretch against squat rack.
Rope Climb practice and a FUN 20 minute chipper
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Rope Climb Skill Work (1-1-1-1-1-1-1)
Practice Rope Climbing.
Legless, 1 hand, Inverted etc..
Take 10 minutes and get better.
Maníaco Con Una Cesta de Frutas (Time)
5 rounds for time of:
Run 400 meters
30 Box Jumps or Step Ups 24/20″
30 Walking Lunges
2 Rope Climbs 15′ (A1A 12/9/12)
OLD SCHOOL TRUE SCHOOL HIP HOP:
https://open.spotify.com/playlist/1lJ2HRYYmyWv050RlWWR7Y