Sunday

Announcements

Hi Guys,
to allow our coaches to make the best choices for themselves and their families, both CrossFit 305 and CrossFit A1A will be closed Sunday and Monday, due to hurricane Dorian. we will evaluate Monday evening- Tuesday morning and send out an email (you know, if we have email) and inform you ASAP when we are reopening.

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Metcon

Test 1 (Time)

“Test 1” (click the link for a demo video)

10-9-8-7-6-5-4-3-2-1 (10 squats, 10 sit ups, 10 push ups, then 9 squats, 9 sit ups, 9 push ups, then 8,7,6,5,4,3,2 &1)

Air Squat

Sit Up

Push Up

Check out the levels below, even your grandma can modify this stuff!

This WOD is for Sunday, we’ll be sending another for Monday as well as an update on our hours.

Stay safe and get your self prepped

Level 1: Squat to a box or chair, Modified sit up, Push up on wall, counter or chair

Level 2: Squat to a lower target, Push up on chair or other elevation

Level 3: Squat to below parallel, Push up full lock out/chest to deck, for time if able

Level 4: Start at 15 or 20 and go down to 1, for time, add burpees as desired. This is RX+!

Supplements are optional and not required. You can do one, some or none.

ARM SUPPLEMENT:

21-15 & 9 reps of:

Diamond Push Ups, slow on the way down

Bicep Curls, very slow on the way down

Use literally ANYTHING to curl. Do 1 arm at a time if you have to. If you only have very light weight, go very, very slow. I do these with 10-15 pounds and a 3 second count.

LEG SUPPLEMENT:

3 rounds

10 split squats/side https://youtu.be/AKe29tTKGyw

30 calf raises https://youtu.be/JUDbOvgH6AQ

Add weight as desired

Post your results in Wodify!
Stay Away List Playlist https://open.spotify.com/playlist/0RsC0F3okUJ3ZQkeiYUj2f

Franco Columbo

Announcements

Hi Guys,
to allow our coaches to make the best choices for themselves and their families, both CrossFit 305 and CrossFit A1A will be closed Sunday and Monday, due to hurricane Dorian. we will evaluate Monday evening- Tuesday morning and send out an email (you know, if we have email) and inform you ASAP when we are reopening.

CrossFit 262, CrossFit 305, CrossFit A1A – RELOADED

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Franco Columbo (Time)

10 single arm thruster per side

40/25

20 single arm thruster per side

20/10

10 single arm push press per side

40/25

20 single arm push press per side

20/10

500 run

20 goblet squat 40/25

30 goblet squat 20/10

500 run

20 overhead db lunge 40/25

30 overhead db lunge 20/10

40 burpees

500 run

Franco Columbo

Announcements

Hi Guys,
to allow our coaches to make the best choices for themselves and their families, both CrossFit 305 and CrossFit A1A will be closed Sunday and Monday, due to hurricane Dorian. we will evaluate Monday evening- Tuesday morning and send out an email (you know, if we have email) and inform you ASAP when we are reopening.

CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout

View Public Whiteboard

Franco Columbo (Time)

10 single arm thruster per side

40/25

20 single arm thruster per side

20/10

10 single arm push press per side

40/25

20 single arm push press per side

20/10

500 run

20 goblet squat 40/25

30 goblet squat 20/10

500 run

20 overhead db lunge 40/25

30 overhead db lunge 20/10

40 burpees

500 run

LIFTurday

Announcements

Hi Guys,
to allow our coaches to make the best choices for themselves and their families, both CrossFit 305 and CrossFit A1A will be closed Sunday and Monday, due to hurricane Dorian. we will evaluate Monday evening- Tuesday morning and send out an email (you know, if we have email) and inform you ASAP when we are reopening.

CrossFit 262 – CrossFit

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Thruster (3RM)

15min TO FIND 3RM THRUSTER

Metcon (3 Rounds for reps)

7min AMRAP:

7 Deadlifts (50% 3RM)

7 Hang Cleans

7 Thrusters

7 Pull-Ups

-3min REST-

5min AMRAP:

5 Deadlifts (60% 3RM)

5 Hang Cleans

5 Thrusters

5 Burpees

-2min REST-

3min AMRAP:

3 Deadlifts (70% 3RM)

3 Hang Cleans

3 Thrusters

3 Burpee Pull-Ups

Saturday

Announcements

Hi Guys,
to allow our coaches to make the best choices for themselves and their families, both CrossFit 305 and CrossFit A1A will be closed Sunday and Monday, due to hurricane Dorian. we will evaluate Monday evening- Tuesday morning and send out an email (you know, if we have email) and inform you ASAP when we are reopening.

CrossFit 305, CrossFit A1A – CrossFit

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Strength

Thruster (8-8-8)

Metcon

Metcon (Time)

For time:

40 pull-ups

1,000m row

100 double unders

500m row

50 double unders

40 ring dips