CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 rounds: 15 second push up plank 10 supermans 5 strict pull ups 3 rounds: 5 strict press, empty bar 5 deadlift, buildingWorkoutDeadlift (5-5-5-5-5)Keep getting stronger!!!Strict...

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (4 Rounds for distance)FOR MAX METERS* 5:00 Row -Rest 2:30- 4:00 Row -Rest 2:00- 3:00 Row -Rest 1:30- 2:00 Row *Reset rower before each effort. (Score is Meters Each Round)B....

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 10 Slam Balls 20 Slam Ball Lunges STATION 2 AMRAP 10 Slam Ball Push Press 20 Double Unders...

CrossFit 262 - CrossFitView Public WhiteboardSNATCH PULL + HIP SNATCH (3x3 @ 60-70%)Power Clean (1-1-1-1...)50-60-70%x2 75%x1 3x1@80%Clean Pull (3x3@95% of clean)Single Leg RDL (3x8-10 per leg)

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)FOR TIME (5 MINUTE CAP) 1 ROUND 100m Run 10 KB DL 10 KB High Pull 10 Wall Ball Front Squat 1 ROUND 100m Run 10 KB SDHP 10 Wall Ball Thrusters 10...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Run 400 easy 3 ROUNDS... 10 push ups 10 squats 10 Sit UpsWorkoutKAMIKAZE (Time)Row 1000/800 meters Run 800 meters 100 double unders 200 meter farmers carry 4 rope climbs 50 meter...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS: 200m Run (increasing pace) 10 Up Downs 10 Scap Pull UpsSkillWarm-up (No Measure)ON A 10:00 RUNNING CLOCK... Practice Strict Ring Muscle-Up Skill or bar Muscle Up or Strict...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 QUICK ROUNDS 30 Mountain Climbers 15 Sit-ups 10 DB Curl to PressStrengthBench Press (5-5-5-5)5-5-5-5 Tempo Bench Press (2111) (Score is Weight)WorkoutMetcon...

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 MAX Renegade Row* *RR= DB Row R + DB Row L + Push-Up STATION 2 MAX DB Bent Over Row STATION 3 MAX DB Front Squat...