Monday
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)5 minutes of stretching. DO NOT RUN 400 METERS. I repeat - do not run 400 meters. AMRAP x 5 MINUTES 10 Glute Bridges (pause :01 at the top) 10 Barbell Elbow Punches (5/arm with empty...
Monday
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 20 Mountain Climbers 10 DB Deadlifts STATION 2 AMRAP 40 Double Unders 10 DB Push Press STATION 3 AMRAP :30...
Monday
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.1 at max effort. Do not double up workouts...hit one with everything you've got.B....
Monday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3-5 Minutes of Foam Rolling then... AMRAP x 5 MINUTES 10 Glute Bridges (pause :01 at the top) 10 Barbell Elbow Punches (5/arm with empty barbell) 5 Strict Press (pause :01 at the top)* 5 Burpees...
Sunday – REST DAY or ACTIVE RECOVERY
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public Whiteboard
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES :30 Cal Bike 10 Samson Lunges 10 Barbell Deadlifts 5 Bar Facing Up-DownsWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 18 MINUTES 30/20 Cal Cal...
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND... :30 at each station, non-stop: -Jumping Jacks -Up Downs -Sit Ups -Mt. Climbers Then in teams of 3... AMRAP x 2 MIN P1 - 2 Burpees + 1 Push-Up P2 - KB...
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 Run 400m Rest :30 Run 400m STATION 2 AMRAP 2:00 Burpee Box Jump Over 1:00 Rest AMRAP 2:00 Burpee Box Jump Over...
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10 Russian Swings 10 Jumping squats 50ft* High Knees → Butt Kicks → 100m RunWorkoutMetcon (No Measure)EMOM x 15 MINUTES MIN 1 - 20 KB Sumo Deadlift High Pulls MIN...
Saturday
CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Distance Run, Bike or Row STATION 2 AMRAP 4 DB Lunges 4 DB Hang Power Clean STATION 3 Max...