421
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public Whiteboard421 FIERCE! (No Measure)EYYYY! OK!!! - DANCE TO THIS: https://youtu.be/QHDRRxKlimY ------ THE FIRST TWO PARTS TODAY ARE ON A 45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF) -WARM UP- ISOMETRICS...
BROOOOOOOOOOOOOOO
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public Whiteboard🌳420 BROOOOOOO 🌳 (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...
Saturday
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-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...
SPACE IS THE PLACE
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public Whiteboard417 - HIT THOSE HAMMIES (Time)3 MINUTES OF: :30 JUMPING JACKS :30 BUTT KICKERS :30 HIGH KNEES INTO 3 ROUNDS OF: 10 GOOD MORNINGS 10 STEP BACK LUNGES 10 GROINERS https://youtu.be/ZIbpWbE24kM 10...
WODS WITH THREATENING AURAS
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardRED 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...
IS THIS A PRESSING ISSUE?
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardAnother shot at Annie! (No Measure)WARM UP 100 single unders or prisoner jacks 100 high knees and overhead punch https://youtu.be/CkJZNLHlvbs 20 Air Push Press (focus hard on form here - work on...
TWO FOR TUESDAY!!!!
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardTRIPLE TUESDAY (Time)In 6 minutes, as many rounds and reps as possible of: 6 STEP BACK LUNGES https://youtu.be/I1IvDQibYLU 6 Clean & Jerk -or- Curl & Press https://youtu.be/Cw0YyyJ8Tgw...
HERE’S THE WHOLE ENCHILADA!
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardGET STRONG - GET CONDITIONED - EAT SMART - GET ABS (AMRAP - Rounds and Reps)STRENGTH ****NEW CYCLE**** FRONT SQUAT 10-10-10 -OR Goblet Squat 20-20-20 As heavy as possible understanding that you...
Sunday
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-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...
Saturday
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-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...