Sunday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 305, CrossFit 848, CrossFit A1A – RELOADED

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Metcon

East Bound & Down (Time)

Two Rounds for total time:

Row 200 meters each

20 Burpees each

Row 200 meters, each

20 Pull Ups each

Row 200 meters each

20 Overhead Lunge Steps 20/14

Row 200 meters each

20 Wall Balls

Row 200 meters each

20 toes to bar each

This workout is follow the leader style. The first partner completes the first row, followed immediately by the second partner. Upon the completion of the second partner’s row, the first partner moves on to burpees. Each set/row must be completed before moving on to the next task. This will result in 400 meters and 40 reps for each set/row. Scale as needed to finish in under 40 minutes. Scale beginner teams to 1 total round.

Beach WOD

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit A1A – RELOADED

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Metcon

Beach WOD 7 (AMRAP – Rounds and Reps)

25 Minute AMRAP:

10 Sandbag thrusters

walking lunge to trash can

jog to lifeguard tower

10 Squat thrusts

jog to water’s edge

50 Flutter kicks

swim back to start

bear crawl to sandbags

Saturday

Announcements

Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50

CrossFit 305, CrossFit 848 – RELOADED

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute Amrap:

10 Dumbell Thrusters 45/30

200m run

10 Dumbell Squat Thrust-Deadlift

20 Lunges

10 GHD Situps

200m row
Scale GHD Situps to 30 butterfly situps.

The Dumbell Squat Thrust-Deadlift is performed by placing your hands on the dumbell handles, kicking your feet into a plank position, jumping your feet back in and standing up with the dumbells at your sides.