Oh, You’re Fit?
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardFIT TEST (2 Rounds for reps)With a 12 minute running clock: Run 1 mile then in remaining time Max Meters on Rower Rest to 18 minutes Then... 12 Minute AMRAP 6 Strict Pull Ups 12 Push Ups 18 Butterfly Sit Ups...
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (INCREASING EFFORT) :40 Run, Row, Bike 10 WB Box Step-overs 10 Wall Ball Deadlifts 10 Wall Ball ThrustersStrengthBack Squat (5-5-5-5-5-5-5-5-5-5)EMOM x...
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)FOR RECOVERY* 10:00 Run 10:00 Bike 8:00 Run 8:00 Bike 4:00 Run 4:00 Bike *Goal is to maintain same pace throughout entire workout.B. 60:00 GPPWarm-upWarm-up...
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Max Burpees STATION 2 Max Wall Sit (if break, rest as needed and go back to hold) STATION 3 Max Meter Row STATION 4...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardPush Press (4 x 3 building to 85%)10 Side Bends per side in between sets.Metcon (AMRAP - Rounds and Reps)12 Minutes to get as far as possible: 3 rounds of Cindy* then: 3 Rounds of Strict Pull Up Cindy* then: 3 Rounds of...
EMOM? I Love Moms!
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMuffler (AMRAP - Reps)Min 1: 12 Alternating DB Split Snatch Min 2: Cal row Min 3: Max UB Wall Ball ---- Scaled - 20/15 or less from hang as needed, 10/8 cal row, light ball RX - 40/25, 12/10 cal row, 20/14...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES* 30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts 10 Shoulder Press 30 Single Unders → 20 Double Unders or 5 Single...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (6 min. cap) 50m Skip 50m Jog 8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry* 50 Single-Unders → 30 Jumps w/ double hip taps** (no rope...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)EVERY 1:30 FOR 15 SETS 14/12 Cal Bike *Bike must be reset every round. Why 14/12? Because we always do 12/10 or 15/12! This should be tough but doable every...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Fast Pedal :30 Slow Pedal STATION 2 1:00 Max Push-ups :30 Max Flutter Kicks STATION 3 1:00...