Jill’s 40th Birthday WOD! Love you Jill!
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetconJill's Butt blast (6 Rounds for reps)Tabata: Jumping lunges Russian KBS 53/35 rest 1 minute Double Unders Butterfly Sit-ups rest 1 minute Air Squats BurpeesScore for each round is the single lowest total...
Thursday – REST DAY or ACTIVE RECOVERY
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public Whiteboard
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (5 MINUTE CAP) 10 Alt. V-ups 10 Good Mornings 10 RKBS 10 Step-ups/oversStrengthDeadlift (4-4-4-4-4-4-4-4-4-4)EMOM x 10 MINUTES 4 Deadlifts* *Increase...
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 10 Step-ups then... Max DB Thrusters STATION 2 10 DB Deadlifts then... Max DB Thrusters STATION 3...
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS FOR TIME (5 MINUTE CAP) ROUND 1: :30 Row (Arms only) 5/5 Single Arm Ring Rows 10 Tempo Air Squats (33x1)* ROUND 2: :30 Row (Legs only) 5/5 Single Arm Ring Rows 10...
Thursday/Active Recovery
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)*** OPEN ATHLETES *** Do the warm up, then skip the metcon and do a 20 minute easy row/bike/jog. Then do the cool down. Warm Up: 3 Rounds of: 50 Single Unders 8 Track Swings all directions both...
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (7 MINUTE CAP) 100m Run → 100m Run → 100m Run 10 Scap Push-ups → 10 T-Push-ups → 10 Divebomb Push-ups 10 DB Hammer Curls → 10 High Pulls → 10 Curl to...
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 1:00 Plank Hold then... AMRAP 5 Air Squats 5 Up-Downs STATION 2 1:00 Squat Hold then... AMRAP 10 Lunges 10 DB Strict...
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 12 Alt. Reverse Lunges → 12 Alt. KB Goblet Reverse Lunges 10 KB Top ½ Deadlift* → 10 Russian KBS 8 Scap Push-Ups → 8 Knee Push-UpsWorkoutMetcon (No Measure)EMOM x...
Wednesday
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS Increasing Effort on run in Round 2... Run 200 meters 14 Step Back Lunges 7 Bent Over Row (w/ empty barbell, :02 pause at chest) 7 Jump Squats (focus on powerful, not high...