Aftermurph
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Warmup: Top Down Warmup, 10 of each Neck Circles Arm Circles Trunk Rotations Quad Stretches Knees to Chest Toy Soldiers Ankle Rotation ---------------------------- STRENGTH: 5 sets of...
Are You A Smurph, a Burph or a Durph?
CrossFit 305, CrossFit A1A - CrossFitView Public Whiteboard(?)urph (Time)Pick one: Run 1 mile, Row 1600 meters, bike 2 miles, 500 double unders, 500 single unders, 5 rounds of 50 mountain climbers/50 jumping jacks Then: 50 Pull ups or burpees or 100 Russian KB Swings...
Memorial Day
CrossFit 262 - CrossFitView Public WhiteboardMetcon (Time)Half Murph: Run 1 mile 50 pull ups 100 pushups 150 air squats Run 1 mile. Break up middle stuff as desired (10 rounds of 5/10/15). If you have a weight vest, wear it.Murph (Time)For Time: 1-Mile Run 100...
Sun Day
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...
🙂
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardBuff Knuckles (AMRAP - Reps)Alternating EMOM 32! Min 1: V-Ups Min 2: Kb Swings Min 3: Goblet or Air Squats Min 4: Flutter Kicks Min 5: Floor Touch & JUMP HIGH! Min 6: Mountain Climbers Min 7: Bicycle Crunches...
LIFTURDAY IS BACK!!!
CrossFit 262 - CrossFitView Public WhiteboardSnatch (12x1 OTM)Clean and Jerk (12x1 OTM)Metcon (AMRAP - Reps)4MIN AMRAP 4 POWER SNATCH 4 HANG SNATCH 4 OVERHEAD SQUAT -1MIN REST- 4MIN AMRAP 4 POWER CLEAN 4 HANG CLEAN 4 FRONT SQUAT -1MIN REST- 4MIN AMRAP 4 PUSH PRESS 4...
Fridayyy
CrossFit 262 - CrossFitView Public WhiteboardMetcon (Time)If you are doing the Zoom class, please switch your location to A1A to see what your workout is. Warm up: 400m Jog :20 Pigeon Stretch per side :20 Calf Stretch per side 5 Pushups to Down Dog 5 Wide Leg Touch...
Friday Bro
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Warm up: 400m Jog :20 Pigeon Stretch per side :20 Calf Stretch per side 5 Pushups to Down Dog 10 Wide Leg Touch floor and reach overhead --------------------------------...
Thursday
CrossFit 262 - CrossFitView Public WhiteboardMetcon (Time)If you are doing the Zoom classes at home, switch your location to A1A to see the at home workout! Warm Up 2 Minutes Single Under/Double Under Practice Then 4 Rounds of "Shindy" 5 bicep curls (empty bar) 10...
Thursday
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetcon (Time)Warm Up: 2 Minutes Double Under Practice or simple cardio, then: 4 rounds "Shindy" at warmup pace: 5 Bicep curls 10 Push Ups 15 Air Squats ----------------- Strength: 12 Minute Alternating EMOM...