Here. We. GO!

Announcements

ZOOM LINK

https://zoom.us/j/660024996

Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

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

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Virtual Warm Up 11 (No Measure)

—-

Pop this on and just dance around the house ok?

https://youtu.be/bk6Xst6euQk

OK! yep yep

https://open.spotify.com/playlist/1ZB4jC6AzlSiFZlLrofljC

—-

2 minutes of cardio

Row, run, jump rope, jumping jacks. etc.

2 rounds of:

:30 Lizard Pose left

https://youtu.be/BSjh9I8xMX4

:30 Lizard Pose right

:30 Tension Plank

:30 Side Plank left

:30 Side Plank right

1 minute Push Up Test (AMRAP – Reps)

1 minute, max reps, break up as needed

These EMOMs are getting you Strong, OK?! (Weight)

Alternating EMOM 10

Min 1: Bench Press, Strict Press, Push Press, Strict HSPU or Push Ups, 10 reps (strict HSPU can be less reps)

Min 2: L-sit, L-Hang or V-Hold, 15-30 seconds depending on level

For presses, use any thing that will challenge you. One arm is ok, just get 10 per arm. Stay tight in the abs and glutes in any press.

For L-sits, use two sturdy objects, be careful. You can make the v-hold more difficult by holding weight in your hands or between your feet.

Challenge yourself but make the reps!

Sprint Chipper V (Time)

30 Lunge Steps

30 V-Ups

30 Air Squats

30 Hang Power Snatches

30 Squat Thrusts

RX+ = weighted lunges, weighted squats

For lunges, do any style. Step back, step forward, walking, alternate – or not.

For V-ups, you can do toes to bar if you have a pull up bar.

For hang power snatch, use ANYTHING! barbell, dumbbell, soup can, water bottle – you get it.

Squat thrust demo https://youtu.be/HsfHY2ewmcY

It’s a burpee without the push up & jump. Move quick!

7 minute cap! You better MOVE!!!

Stretch Abs 1 (No Measure)

60 second lizard/side

60 second hollow hold

60 second superman hold

60 second 8 point shoulder stretch/side

https://youtu.be/ZN1251eqMuQ

Wednesday

Announcements

ZOOM LINK

https://zoom.us/j/660024996

Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

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

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

View Public Whiteboard

Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

5 DB Thrusters

5 Burpees

30 Double Unders

STATION 2

AMRAP

10 DB Push Press

5 Burpees

30 Double Unders

STATION 3

AMRAP

15 DBL DB Swings

5 Burpees

30 Double Unders

STATION 4

AMRAP

20 DBL DB DL

5 Burpees

30 Double Unders

Wednesday

Announcements

ZOOM LINK

https://zoom.us/j/660024996

Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

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

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (Time)

FOR TIME

2000m Row

-Rest 4:00-

1600m Run

-Rest 4:00-

80/60 Cal Bike

(Score is Time)

*Athlete Option — either get after this with everything you’ve got or use it as an active recovery session at a moderate pace if you are a bit beat up. Train smart!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ALT TABATA (:20 work, :10 rest)

MOVT 1- Jumping Jacks → Mountain Climbers

MOVT 2- Alt Groiners → Alt Lunges

Then…

2 ROUNDS:

:30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility)

10 Scap Push-Ups

5 Slow Push-Ups

Strength

Metcon (5 Rounds for weight)

5 SETS

7 Bench Press (Athlete Choice)

14 Tempo DB Bent Over Row (1111) (Athlete Choice)

-Rest as Needed b/t Sets-

(Score is Load for Bench)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

30 Burpees*

20 Sit-Ups

25/20 Cal Bike

*Burpees go down by 10 reps each round…30-20-10. Situps and Bike Cals stay the same each round.

(Score is Time)

C. STRENGTH / GYMNASTICS

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Wednesday

Announcements

ZOOM LINK

https://zoom.us/j/660024996

Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

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

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND

10 Lunges

8 Up-Downs

8 Slam Balls

Immediately into …

1 ROUND

10 Wall Ball Front Squats

10 Wall Ball Strict Press

6 Up-Downs

6 Slam Balls

Immediately into …

1 ROUND

10 Wall Ball Thrusters

10 Slam Balls

Strength

Metcon (Weight)

5 SETS

10 Back Squat (Light-Moderate)

10-15 Deficit Push-ups*

*Deficit can be on plates or DBs

-1:00 Rest b/t Sets-

(Score is Weight)

Strength – HOME

Metcon (Weight)

5 SETS

10 DB Front Squat

10-15 DB Deficit Push-ups*

-1:00 Rest b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

40-30-20-10

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

20-20-20-20

Up-Downs

25-25-25-25

Slam Balls (20/10)

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

40-30-20-10

Alt Single DB Thruster

20-20-20-20

Up-Downs

20-20-20-20

Alt DB Snatch

(Score is Time)

Wednesday

Announcements

ZOOM LINK

https://zoom.us/j/660024996

Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

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

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Jumping Jacks

20 Push-up Plank Shoulder Taps

10/10 Alt. Bodyweight Lunges*

*Perform these bodyweight, but extend one arm overhead to practice pressing up, with arm locked out as you perform alternating lunges (12 lunges with right arm overhead; 12 lunges with left arm overhead)

Into …

2 ROUNDS (w/ DB or Backpack)

40 Single-Unders (Double-Unders in 2nd round)

12 DB Deadlift

12 DB Push Press

12 DB Front Rack Alt. Lunges

Workout

Metcon (6 Rounds for time)

EVERY 2:30 FOR 6 SETS

12 Alt. DB Snatches

12/12 Single Arm Overhead Alt. Lunges

24 Double-Unders

(Score is Time Each Set)

Workout – HOME

Metcon (6 Rounds for time)

EVERY 2:30 FOR 6 SETS

12 Backpack Clean & Jerk

12 Backpack Overhead Lunge

24 Mountain Climbers

(Score is Time Each Set)

TANK TOP TUESDAY!

Announcements

ZOOM LINK

https://zoom.us/j/660024996

Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

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

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Tank Top Tuesday Warm Up (Time)

Dark Melodic Electronic continuous mix:

https://soundcloud.com/reaktorevents/inhalt-der-nacht-at-reaktor-x-monnom-black-nye

Very strange Aphex Twin influenced art electronics from Dallas

https://daed.bandcamp.com/?fbclid=IwAR3vmbf0_vJQhcZDo9zjv1uE–qmpVEz1L2w-5yKykG4mSyoJn5FQwdTSV0

Dave Moret’s CrossFit Playlist:

https://open.spotify.com/playlist/6s1GGyF4j3Tmsasf2ZMNA7

—

With a light pair of dumbbells or weight plates or water jugs or bean cans, 2 rounds of:

10 Side raise

10 Front Raise

10 Bent Over Fly

10 Curl

10 Press

—

Then, 2 rounds of:

10 calf raises

10 plyo jumps (double under jump without jump rope)

10 straight legged sit ups

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
If you can’t jump rope, you have a few options;

You can also do 2x single unders or 1x jumping jacks

GLUTE EXTRA MAX PLUS (Weight)

🍑🍑🍑🍑💥

3 Rounds

10 Side Lunges, 2 sec pause in the bottom*

10 weighted hip bridges, 2 sec pause at top

20 Straight leg pulses/side

https://youtu.be/RWyXv8isg90

*Add weight to lunge if able

Bros need glutes too. Do it bro, pump the glutes. You got this. All you.

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

zoom link

Warm-up (No Measure)

https://zoom.us/j/795249387?pwd=L05zazdrZVN0Tkgxem1HNTRuZlVvZz09

Tuesday

Announcements

ZOOM LINK

https://zoom.us/j/660024996

Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

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

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

View Public Whiteboard

Workout

Metcon (No Measure)

2 Rounds

3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:30 Max Cal Row

:30 Rest

1:00 Max Cal Row

STATION 2

1:30 Plank Hold

:30 Rest

1:00 Push-Ups

STATION 3

1:30 Max Air Squats

:30 Rest

1:00 Max Goblet Squats

Tuesday

Announcements

ZOOM LINK

https://zoom.us/j/660024996

Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

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

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (No Measure)

1. ON A 12:00 RUNNING CLOCK…

Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good for 12:00.

(No Measure)

2. ON A 12:00 RUNNING CLOCK…

Muscle-Up, HSPU or HS Walk Practice*

*Athlete should work on high skill gymnastics at level appropriate for their current need. Advanced should focus on connecting sets / reps after preexhaustion. Intermediate should work on connecting reps without any preexhausrtion. Beginners should work on building blocks of the movement of accessory work.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

QUICK BODYWEIGHT WARM-UP

AMRAP x 4 MINUTES

4 Alternating Lunges w/ PVC Pass-Thru

4 Burpees

4 Hollow Rocks

4 Broad Jumps (or Tuck Jumps)

-Then into a barbell specific warm-up-

BARBELL WARM-UP (can also use DB)

2 SETS

3-5 Reps of Snatch DL (pause at mid-thigh and then complete stand) (or DB DL)

3-5 Reps of Hang + High Pull (DB Hang Hight Pull/arm)

3-5 Reps of Hang Muscle Snatch (DB Hang Muscle Snatch/arm)

3-5 Reps of Behind the Neck Strict Press (DB Strict Press)

Strength

Hang Snatch (1×3)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Squat Snatch

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

3 Hang Squat Snatch (95/65)|(65/45)

3 Overhead Squats

6 Pull-Ups*

-Rest 3:00-

AMRAP x 6 MINUTES

3 Hang Squat Snatch (95/65)|(65/45)

3 Overhead Squats

6 Pull-Ups*

*Chest 2 Bar is optional in both AMRAPs

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Thruster (1×3)

ON A 10:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster

(Score is Load)

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Tuesday

Announcements

ZOOM LINK

https://zoom.us/j/660024996

Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

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

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Bike (1:00 Run/Row/Jumping Jacks/Jump Rope)

10 DB Suitcase Reverse Lunges

5/5 Single Arm DB Bent Over Row

100m Run

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 5-10 Strict Pull-ups

MIN 2 – 10 Deadlifts (Building)

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 5-10 Strict Bent Over Rows

MIN 2 – 10 Slow DB Deadlifts

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 4 MINUTES

12/10 Cal Bike

-1:00 Rest-

EMOM x 4 MINUTES

12 Deadlifts (185/125)|(135/95)

-1:00 Rest-

EMOM x 4 MINUTES

12/10 Cal Bike

(Score is Weight)

Workout – HOME

Metcon (Weight)

EMOM x 4 MINUTES

Run, Bike, or Row :45

-1:00 Rest-

EMOM x 4 MINUTES

12 DB Power Cleans

-1:00 Rest-

EMOM x 4 MINUTES

Run, Bike, or Row :45

(Score is Weight)

Tuesday

Announcements

ZOOM LINK

https://zoom.us/j/660024996

Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

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

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Row, Bike or Run

8 Squat Therapy (or slow Air Squats)

8 Tuck-Ups

8 Scap Push-Ups

:10 Bottom of the Ring Row Hold (or :20 plank)

:10 Top of the Ring Row Hold (or :20 hollow position)

Into …

1 ROUND

:45 Row, Bike or Run

10 Air Squats

10 Hollow Rocks

10 Knee Push-Ups

5/5 Single Arm Ring Row or 10 Bent Over Rows

Workout

“BASELINE” (Time)

FOR TIME

500m Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Ring Rows or Pull-Ups

*New Benchmark Workout

-10:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

400m Run

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Backpack Ground 2 Overhead

*Optional to wear Backpack for full workout

(Score is Time)