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...
Wednesday
CrossFit 262 - 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 jump, don't...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with hard effort.B. 60:00 GPPWarm-upWarm-up (No Measure)3-4 ROUNDS... 100m Row *Legs Only → 100m Row *Arms Only→ 200m...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 - 12/10 Cal Row MIN 2 - 10 Air Squats + Max Plank Hold then... 1 ROUND 10 Groiners 10 Boot Strap Stretches 10 BB Good Morning -into- 1...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 2:00 Max Cal Bike 1:00 Max Push-ups STATION 2 2:00 Max Cal Bike 1:00 Max Box Jumps STATION 3...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 20 Jumping Jacks (try to clap overhead and behind the back) 5 Jumping ¼ Squats 10 Glute Bridge-Ups 5 Jumping ½ Squats 5 Up-DownsWorkoutMetcon (AMRAP - Rounds and...
Tuesday
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS... 100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs 8/8 DB Filly Lunges https://youtu.be/VBiRtJbgRKg 10 DB Bent Over Rows 10 DB Death March...
Tuesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS... 100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs 8/8 DB Filly Lunges https://youtu.be/VBiRtJbgRKg 10 DB Bent Over Rows 10 DB Death March...
Monday
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with hard effort.B. 60:00 GPPWarm-upWarm-up (No Measure)GENERAL WARM-UP... 3-4 Sets for QUALITY: 10 Groiners (hold 1-2...
Monday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 5/5 SA Ring Rows 5 Up-Downs 5/5 DB Deadlift 5 Up-Downs then... 2 ROUNDS 8 Kip Swings 6 Scap Pull-ups 4 Jumping Pull-up w/...