Setherday

CrossFit 262 - CrossFitView Public WhiteboardMetcon (Time)For Time 50 Cal Row 40 Wall Balls 30 Pull-Ups (scale jumping pull-ups; or ring row) 20 HSPUs (scale accumulated 1minute handstand hold) 10 Muscle Ups (scale toes to rings) 20 Box Jumps (box step overs) 30...

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Saturday

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardStrengthThruster (10-10-10)build up in weight each set. I once saw Dibo do 31 unbroken reps at 135. It was *almost* enough to be the best in the gym...MetconMetcon (Time)10,9,8,7,6,5,4,3,2,1 Push-ups Burpees

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Fridehhhhhh

CrossFit 262 - CrossFitView Public WhiteboardFlobber Clobber (Time)3 Rounds of 10 DL (135/93) 10 Burpees Then... 10 Thrusters (135/93) 20 Thrusters (115/73) 30 Thrusters (95/63)Farmer's Carry (400m 1 arm farmer's carry.)Start within 5 minutes after finishing Flobber...

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Sumo Deadlifts are great for Dat….

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardSumo Deadlift (12-12-12-12-12)E2MOM Rock N Rap N Stuff to Pump to: https://open.spotify.com/playlist/5bFTQjJAAX33y5ZwFFYGDXKettlebell Tama (Time)For time: 800-meter single-arm kettlebell farmers carry, 35/26...

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Firsty Fursday

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardDwayne (AMRAP - Reps)Run 400 meters 21 Kettlebell Swings 21 Taters 7 strict pull ups Max Bar Touch Burpees to 5 minutes Rest to 7 minutes. RX+ 53/35 RX/Masters 35+ 35/26 Scaled - lighter KB, Russian swings,...

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Hip Thrusts and a Ton of Dumbbell Work

CrossFit 262 - CrossFitView Public Whiteboard19.Tree (AMRAP - Rounds and Reps)24 Minute AMRAP 8 Snatches* 40 Double Unders 400m Row *Snatch weight increases each round. Men's RX = 95/135/155/185/205 Women's RX 53/73/93/103/113If you get to a weight that is too much...

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Wednesday

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardGlute Bridge (12-12-12-12-12)https://youtu.be/FMyg_gsA0mISuper set with 10 single arm dumbbell press per side. 5 sets total, starting every 3 minutes or so (take your time but don't get distracted). OHH YEAHHH...

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Rope Climb practice and a FUN 20 minute chipper

CrossFit 262 - CrossFitView Public WhiteboardPush Press (3-3-3-3...)Build to heavy set of 3 for the day. Focus on perfect dip and drive positions.Metcon (Time)RX: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Push Ups [Strict HSPU] Toes To Bar Butterfly Sit Ups

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Back Squat 10s and a 12 minute AMRAP RAGER

CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardRope Climb Skill Work (1-1-1-1-1-1-1)Practice Rope Climbing. Legless, 1 hand, Inverted etc..Take 10 minutes and get better.Maníaco Con Una Cesta de Frutas (Time)5 rounds for time of: Run 400...

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