Wednesday
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...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (2 MIN CAP) 5 Bodyweight Kang Squats* 10 Alt. Groiners w/twist 20 Mountain Climbers *Kang Squat = Goodmorning + squat + Bootstrapper + Finish the goodmorning Into …...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Row or bike for 4 minutes. Rx+ nose breathing only. Then: 3 Rounds of 10 Air Squats 5 TLLTs 10 Powerball Shots (Light). Then: Go over wallball technique - how to catch the ball, where to hold it,...
Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1:00 Alt. Groiners 1:00 Deep Squat Hold Into…(8:00 Cap) 2 Rounds 10 Air Squats Narrow Stance 10 Push Ups 2 Rounds 10 Air Squats Wide Stance 10 RDLs, empty bar 2 Rounds 10 Empty...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for time)1. 3 SETS 800m Run -Rest 4:00 b/t Efforts- (Score is Time for Each Set) 2. NOT FOR TIME 1 Mile Jog (EZ Pace) (No Measure)B. 60:00 GPPWarm-upWarm-up (No...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS :30 Air Squats :30 Burpees :30 Deadlifts :15 RestStrengthPower Clean (2RM)ON A 12:00 RUNNING CLOCK... Build to 2RM Power Clean *Last seen 11/29/19...
Tuesday
CrossFit 262 - 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 False Grip...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 4 Up-Downs w/right hand on DB* :30 Tuck Hold 4 Up-Downs w/left hand on DB 6/6 Single Arm DB Strict Press Into … 1 ROUND 4 Burpee w/right hand on DB 10 Sit-Ups 4...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Plank Hold 1:00 Plank Rotations* *Push-up Plank to Elbow Plank and repeat! STATION 2 :30 Squat...
Monday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS... 100m Run 20 Arm Circles Forward 20 Arm Circles Back :30 Doorway Stretch (L/R) AMRAP x 8 MINUTES 20 Shoulder Taps 5 Push Up to Pike 7/5 Cal Row 20 Mountain...