HAMS N GAMS
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardBack Squat (10-10-10-10-10)PLAYLIST! Alternating EMOM with a hard set of perfect push ups https://open.spotify.com/playlist/5iZvBwEtah0QjsOUhr9ydrMangled SQT (Time)Three Rounds for time of: Row...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardPush Press (3 - 3 - 3 - 3 - 3)Build to a heavier final set than last week. Focus on dip and drive. Tight core throughout, straight down and up, driving out of the full foot.Davidsdottir Warm Up (Time)21-18-15-12-9-6-3 Wall...
A-OK!
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardSkill Stamina (AMRAP - Reps)35 minute EMOM Minute 1 - 15 Toes to Bar Minute 2 - 50 double unders Minute 3 - 15 second L-Sit Minute 4 - 45 second wall sit with 45/25 plate Minte 5 - Rope Climb x 2 Minute 6 - 4'...
Tuesday
CrossFit 262 - CrossFitView Public WhiteboardToes to Bar Skill WorkTic Toc, then knees to chest, then knees to elbows, then toes to bar. Work on stringing these things together. Engage lats and press AWAY from the bar, legs should be coming up when you are pressing...
ROWWWWWWWW Bro!
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardRow, Bro! (No Measure)Row :45 Rest :15 at each of the following stroke rates: 20, 22, 26, 30, 36, 30, 26, 22, 20 Play with damper and power.Playlist:...
Mondayyzzzzzzz
CrossFit 262 - CrossFitView Public WhiteboardOverhead Squat or Front Squat (1-1-1-1...)Build to a heavy rep for the day under guidance of a coach.Metcon (Time)Nautical Nancy: 5 Rounds 400m Row 15 OHS (95/63) Rx+ 5 Rounds 20 Calorie Bike 8 Squat Snatches...
Evry Freakin Day
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardGlute Bridge (10-10-10-10-10)https://youtu.be/FMyg_gsA0mIPLAYLIST: https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2nNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Substitute...
Sundayyyyyy
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardStrengthWeighted Pull-ups (5-5-5-5-5)add weight each setMetconSkinny Barbara (Time)3 rounds for time: 20 pull-ups 30 push-ups 40 sit-ups 50 squats rest 3 min
Setherday
CrossFit 262 - CrossFitView Public WhiteboardMetcon (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...
pow
CrossFit 262, CrossFit 305, CrossFit A1A - RELOADEDView Public Whiteboardpow pow (Time)50-40-30-20-10 Calorie Row single arm db thruster 40/25 butterfly situp rx+ 50/35, ghd