SUNNNDAAAYYYYY
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-up (No Measure)Moderate tempo, moving as a group as much as possible: 10 Leg Swings Front/per leg 10 Leg Swings Side/per leg 10 Arm Circles Small 10 Arm Circles BIG 10 Windmills 10 Touch and...
Sats
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetcon (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...
LIFTURDAY
CrossFit 262 - CrossFitView Public WhiteboardSnatch (12x1 OTM):03 PAUSE @KNEEClean and Jerk (8x1 OTM ):03 PAUSE @KNEE ON CLEAN & @CATCH ON JERKMetcon (Time)3 ROUNDS: 400M ROW 15 POWER CLEAN 10 PUSH JERKRx 50% of TODAYS CLEAN & JERK
Friday
CrossFit 262 - CrossFitView Public WhiteboardMetcon (Time)Warm Up: 10 Reps Each Butt Kickers High Knees Floor touch n jump Drop Squats Toy Soldiers Plank to Down Dog --------------------------------- For Time: 30-20-10 4x Double Unders (120-80-40) 2x Butterfly Sit Ups...
Its the fry day! (sweet potato)
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetcon (Time)Warm Up: 10 Reps Each Butt Kickers High Knees Floor touch n jump Drop Squats Toy Soldiers Plank to Down Dog --------------------------------- For Time: 30-20-10 4x Double Unders or lateral hops...
Thurs…day?
CrossFit 262 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Warm Up: :30 of each Jumping Jacks Step Back Lunges PVC Pass Throughs PVC Bent Over Rows PVC Bicep Curls PVC OHS ---------------------------------- Alternating EMOM 12: Minute 1: 5-10 Pull...
Thursday you say?!
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Warm Up: 1:00 of each Jogging Plank Grok Squat Hollow Jogging ---------------------------------- Alternating EMOM 12: Minute 1: 10 Side Bends per side (hold any weight, go slow...
hey hey hey – IT’S THE 27th OF MAY!
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardPick It Up!!! (Time)WOD DEmo & Scaling Options https://youtu.be/2U2waQEsRu8 -Warm Up :30 high knees :30 butt kickers :30 jumping jacks :30 prisoner jacks :30 toy soldiers x 2 Then: Light deadlift x 10 Light...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardMetcon (3 Rounds for time)Warm Up 3 Rounds 40 Single Unders 20 Double Unders 10 Jumping Jacks 5 Lizard Rotations per side ------------------------------------ If you don't finish a section, move onto to next anyway. If you...
Tuesday
CrossFit 262 - CrossFitView Public WhiteboardHang power clean and jerk (1-1-1-1-1...)20 Minutes to work on complex. Go over technique and then build with good technique as far as desired.Metcon (Time)Chipperwa Falls 50/40 Calorie Row 40 Deadlifts (135/93) 30 Burpees...