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EMOM? I Love Moms!

CrossFit 305, CrossFit A1A – CrossFit

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Muffler (AMRAP – Reps)

Min 1: 12 Alternating DB Split Snatch

Min 2: Cal row

Min 3: Max UB Wall Ball

—-

Scaled – 20/15 or less from hang as needed, 10/8 cal row, light ball

RX – 40/25, 12/10 cal row, 20/14 ball

RX+ – 50/35, 15/12 row, 30/20 ball

Wall Ball shots must be unbroken. As soon as you stop moving or the ball hits the floor, the set is over. In order for the round to count, all other work must be completed.

Pace wisely – this workout really starts in the 4th round.

JAMS JAMS JAMS!!!

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FRONTIN’

CrossFit 305, CrossFit A1A – CrossFit

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Front Squat (8-8-8-8-8)

ALTERNATING EMOM WITH a good set of push ups. Don’t blow up or pump out, but do a good set.

Runnin’ With El Diablo (Time)

Run 400 meters

into…

3 rounds of:

15 hang power cleans

50 double unders

into…

Run 400 meters

—-

Scaled – light weight or russian KB swings, single unders or weighted jacks

RX – 75/53

RX+ 115/83

This is a sustained sprint – go out at a fast but sustainable pace, about 85%. Barbell should be unbroken or very close.

11 minute time limit. As long as you’re out the door before 10 minutes, finish.

Monday

CrossFit 262 – CrossFit

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Front Squat + Back Squat (5×2+2 , building to 90-95% of 1RM.)

Heavier than last week.

Open Intervals 2 (Time)

Every 6:00 for 3 Rounds (5 minute time cap each round)

20 Toes To Bar

20 Burpees Over Bar

20 Thrusters (95/63)

Score is slowest round.
This is the same amount of work as last week Monday, but a different time and rest domain. Working on bigger sets of each movement, please scale appropriately compared to how you felt last week. Will this be harder or easier?

Monday

CrossFit 305, CrossFit 262, CrossFit A1A – NCBURN

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Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 DB Ground to OH

:20 Plank Hold

STATION 2

AMRAP

10 Up-Downs

:20 Plank Hold

STATION 3

AMRAP

10 Sit-ups

:20 Plank Hold

STATION 4

AMRAP

10 Push-ups

:20 Plank Hold

Monday

CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE

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A. CONDITIONING

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

B. 60:00 GPP

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3-5 Tall Box Jumps*

MIN 2 – 2-3 Wall Walks

*Suggested max height of 36″

Workout

Metcon (3 Rounds for reps)

3 SETS (4:00 ON / 2:00 OFF)

200m Run

20 Box Jump Over (24/20)

20 Wall Balls (20/14)|(14/10)

Max Deadlifts (275/185)|(185/125)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed