FRY DAY?
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm it on up (No Measure)1 minute couch /side 1 min pigeon /side 1 min deep squat hold 50 jumping jacks 10 air squats 10 deadlifts PVC or empty bar 10 hang power clean 10 thrusters 10 overhead squats 10 knees...
20.3!
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Row 2 minutes building in intensity, then: 3 Rounds building in weight: 5 Down Dog to Up Dog 5 Lizard Rotations/Side 10 Daisy Pickers 5 DeadliftsWorkoutCrossfit Games Open 20.3 and 18.4 (Ages...
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)2 SETS :30 Cal. Bike (Moderate Pace) :15 Rest :30 Single Arm KB Front Rack Hold (:15 Each Side) :15 Rest :30 Single Arm Russian KBS (:15 Each Side) :15 Rest :30 Tuck Hold...
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 10/10 Leg Swings (Forward and back) 8/6 Cal Bike 6 Empty Barbell Good MorningsStrengthDeadlift (3-3-3-3-3-3-3-3-3-3)EVERY :45 FOR 10 SETS 3...
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 15 Jumping Jacks 10 Lunges 10 Double DB Sumo Deadlifts 10 Up-Downs 10 Push-ups Into… 2 ROUNDS 15 Single/Double Unders 10 Step-ups 10 Wall Ball G2OH 10 DB...
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 Max Reps DB Hang Clean & Press STATION 2 Max Cal Bike STATION 3 Max Reps DB Front Squat STATION 4...
Thursday – REST DAY or ACTIVE RECOVERY
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public Whiteboard
Wednesday
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m Jog then… 25ft High Knees 25ft Butt Kickers 25ft Bear Crawl 25ft Quadruped Crawl* 25ft Karaoke 25ft Over the Fence, Under the Fence 200m Jog then… 5 Bootstraps 10 Alt Groiners...
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)200m Jog then… 25ft High Knees 25ft Butt Kickers 25ft Bear...
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 8 Box Jumps 8 Push-ups STATION 2 200m Run then... AMRAP Burpee Box Step-Overs STATION 3 AMRAP 20 Doubles...