Tuesday

CrossFit 262 – CrossFit

View Public Whiteboard

19.Fore! (AMRAP – Rounds and Reps)

24 Minute AMRAP

8 Power Cleans*

40 Double Unders

400m Row

*Increase weight on cleans each round.

Men’s RX Weights: 135/155/185/205/225/245.

Women’s RX Weights:

83/103/113/123/133/153
If you finish the final round of the final weight you can just stop, you’ve had enough haha.

Tuesday

CrossFit 305, CrossFit 262, CrossFit A1A – NCBURN

View Public Whiteboard

Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

1:00 Fast Pedal

:30 Slow Pedal

STATION 2

1:00 Max Push-ups

:30 Max Flutter Kicks

STATION 3

1:00 Fast Pedal

:30 Slow Pedal

STATION 4

1:00 Max Push-ups

:30 Max Flutter Kicks

Tuesday

CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (No Measure)

EVERY 1:30 FOR 15 SETS

14/12 Cal Bike

*Bike must be reset every round. Why 14/12? Because we always do 12/10 or 15/12! This should be tough but doable every set.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Double Unders

12 Alt. Lunge w/ PVC Pass

6 OHS (:02 descent and :02 pause in bottom)

:15 Wide Grip Hang (from pull-up bar)

Strength

Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)

EVERY 1:30 FOR 6 SETS

2 TNG Power Snatch

*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

3 Power Snatch (155/105)|(115/75)

6 Toe 2 Bar

6 Strict Pull-ups

6 Toe 2 Bar

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

10:00 HS Walk Practice

into…

EMOM x 10 MINUTES

MIN 1 – :45 Max Distance HS Walk*

MIN 2 – :45 Max Muscle-Ups

*In the HS walk, set-up a 25′ course in 5′ increments. If fail within a 5′ increment, go back to the start of that increment.

Tuesday

CrossFit 305, CrossFit 262, CrossFit A1A – NC30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS (6 min. cap)

50m Skip

50m Jog

8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry*

50 Single-Unders → 30 Jumps w/ double hip taps** (no rope needed)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

200m Run

100m DBL DB Farmer Carry (Heavy)

50 Double-Unders

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10/10 Single Arm DB Bent Over Rows

20 Alt. Penguin Heel Taps

Tuesday

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES*

30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts

10 Shoulder Press

30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts

6 Push-ups

Strength

Push Press (5-5-5-5-5-5-5-5-5-5)

EMOM x 10 MINUTES

5 Push Press*

*Increase weight every other round. Keep weight light-moderate.

Workout

Metcon (4 Rounds for time)

EVERY 4:00 FOR 4 SETS

15 Push Press (95/65)

50 Double Unders

12 Burpees

50 Double Unders