BACK AT IT
CrossFit 262 - CrossFitView Public WhiteboardMetcon (Time)If you're at home, switch your location to "A1A" to see the ZOOM workout. Warm Up Warm Up 3 Rounds: 250 Meter Row 20 Alternating Step Ups 15 Push Ups ------------------------------- Strength 15 Minute EMOM...
hump DAY
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetcon (Time)Warm Up Warm Up 3 Rounds: 250 Meter Row/1 Minute Jog 20 Alternating Step Ups or Alternating Leg Glute Bridges 15 Push Ups ------------------------------- Strength 12 Minute EMOM Minute 1: 12...
Tuesday
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1 minute couch stretch/side 3 rounds: 10 Jeff Costomiris Daisy pickers 10 shoulder taps 10 sit-ups 10 windmills 1 minute plank hold 1 minute Samson...
Double Tornado
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Coaches choice: 7 minute warmupMetconMetcon (AMRAP - Rounds)"Double Tornado 7 minute AMRAP: 30 Air Squats 20 Anchored situps 10 Push-ups 2 minute rest 11 minute AmRaP:...
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...
Friday Brutal Bois
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetcon (Time)Warm Up: 1 ROUND 1 Minute Jog in place 20 Walking Knees to Chest, in place 20 Walking Quad Stretch, in place 20 Lunges 20 Toy Soldiers 1 Minute Jog in place (high knees on coach...
Thursday Yooooooo
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Warm Up: Run! Fast! for 2:00 If you get back too soon, do high knees fast! Then: 3 Rounds 10 Birddogs 10 Side Plank Rotations Per Side* 10 Push Up To down Dog...
Wednesday
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetcon (Time)Warm Up 3 Rounds: 15 Jumping Jacks Lateral Duck walk 5 steps each direction * 10 Windshield Wipers** Duck Walk:...
Tuesdaie
CrossFit 262, 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...
MONDAY!!!!
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)-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 -Strength...