Saturday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 100m Jog 5 Push Up to Pike 10 Med Ball Cleans 5 Med Ball Thrusters 10 Kip SwingsStrengthPush Press (10RM)FOR LOAD 10RM Push Press (Score is Load)WorkoutMetcon...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)ON A 20:00 RUNNING CLOCK... Perform mobility, flexibility or self-care on the full body...10:00 lower-body and 10:00 upper-body.B. 60:00 GPPWarm-upWarm-up (No...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Plank 1:00 Push-Ups STATION 2 1:00 Wall Sit 1:00 Air Squats STATION 3 1:00 Superman Hold 1:00...
SATURDAY
CrossFit 262 - CrossFitView Public WhiteboardDeadlift (2x5 - 3x3)Hang Clean (2x5 - 3x3)Push Jerk (2x5 - 3x3)Metcon (Time)4 ROUNDS: 8 DEADLIFT (115/83) 4 BAR FACING BURPEE 8 HANG SQUAT CLEAN 4 BAR FACING BURPEE 8 PUSH JERK 4 BAR FACING BURPEE
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND :30 Bike 5 Burpee Broad Jumps 10 KB Deadlifts 10 MB Front Squats Into… 1 ROUND :30 Bike :30 Arm Haulers 8 Russian KB Swings 8 MB Push PressesPartner WorkoutMetcon...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)800 meter run 60 second Samson stretch per side 30 lunges 15 up-downsMetconGillum Knows Hows to Party...am i right? (No Measure)8 min amrap 200 meter run + :30...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (4 Rounds for calories)FOR MAX CALS* 5:00 Bike -Rest 2:30- 4:00 Bike -Rest 2:00- 3:00 Bike -Rest 1:30- 2:00 Bike *Reset bike before each effort. (Score is Cals Each Round)B....
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 8 Barbell Good Mornings 8 Kipping Swings 8 V-ups or Tuck-ups 8 Barbell RDLsStrengthSumo Deadlift (8-6-4-8-6-4)8-6-4-8-6-4 Sumo Deadlift*...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Slam Balls 10 Slam Ball Lunges STATION 2 AMRAP 15 Slam Balls 15 Slam Ball Sit-Ups STATION 3 AMRAP 20 Slam...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)100m Run Into… AMRAP x 5 MINUTES 20 Mountain Climbers 10 Step Ups 5/5 SA KB Push Press Into… 100m RunWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 12 MINUTES 12 Alt. KB Push...