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/...
Monday
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)GENERAL WARM-UP... 3-4 Sets for QUALITY: 10 Groiners (hold 1-2 seconds on each side every rep) https://youtu.be/ZIbpWbE24kM 5 Standard Stance Air Squats 5 Narrow Stance Air Squats 5...
Monday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)GENERAL WARM-UP... 3-4 Sets for QUALITY: 10 Groiners (hold 1-2 seconds on each side every rep) https://youtu.be/ZIbpWbE24kM 5 Standard Stance Air Squats 5 Narrow Stance Air Squats 5 Wide Stance...
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Jump Rope 1:00 Hollow Hold STATION 2 1:00 Box Step Ups 1:00 Push-up Plank STATION 3 1:00...
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES Min 1 - Alt. Lunge → Box Step-Ups Min 2 - Elbow Plank → Push-Up Plank Min 3 - KB Deadlift → Goblet SquatsStrengthMetcon (No Measure)4 SETS 50m...
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS* 100m Run 8 Sumo DB Deadlift 8 DB Bent Over Row 8 DB Arnold Press 50ft OH Carry* -10min Cap- *Increase pace each round **Hold both DBs overhead as athletes...
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds :20 Air Squats :20 Up-Downs :20 Push-UpsWorkoutMetcon (Time)3 ROUNDS FOR TIME 750/500m Row 20 Burpees Over Rower -16:00 Time Cap-Optional FinisherWarm-up (No...
Sunday – REST DAY
CrossFit 305, CrossFit 262, CrossFit A1A - NC COMPETEView Public Whiteboard
Saturday
CrossFit 305, CrossFit 262, CrossFit A1A - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 50’ Shuttle Jog 6 Box Step-Ups 4 Ring RowsWorkoutMetcon (4 Rounds for time)EVERY 4:00 FOR 4 SETS 400m Run 12 Russian KBS (Heavy) 9 Ring Rows 6 Box...