Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES Min 1 - Slow Scap Push-ups Min 2 - Lunges Min 3 - Push-ups (21X1)* Min 4 - Step-ups Min 5 - Burpees Min 6 - Box Jumps**StrengthPush Press...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)3 SETS ON 2:00 CLOCK...500/400m Row (rest remainder) ON 2:00 CLOCK...40 DB Push Press (50/35) ON 2:00 CLOCK...AMRAP of 30 Double Unders + 10 H-R Push-Ups -1:00 Rest b/t...
Thursday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 1:00 Row 10 Groiners 8 Lunges 6 Tempo Air Squat (2121) 1 ROUND 1:00 Row 10 MB Push Press 8 MB Overhead Lunges 6 Tempo MB Front Squat (2121)StrengthFront...
Thursday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)6 minute AMRAP Row 100 meters Run 100 meters 5 samson lunges/leg 5 wall balls 5 strict burpees 5 broad jumps (not maximal) Rest and prepare for 4 minutes. WOD starts at at 10:00...
Thursday
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 Hollow Hold Max Sit-Ups STATION 2 :30 Plate OH Hold Max Plate G2OH STATION 3 :30 Top of Ring...
Lifting Thursday
CrossFit 262 - CrossFitView Public WhiteboardSnatch (EMOM 12)1 Snatch EMOM 12 Build as desired. Make each one as perfect as possible.Clean and Jerk (EMOM 12)Starts at 15 minute mark, 3 minutes after snatch EMOM. Start light then work up again.Front Squat...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND (5:00 Cap) 25’ Walking Quad Stretch 5 Air Squats + 10 Step-Ups 25’ Walking Lunges 5 Air Squats + 10 Step-Ups 25’ High Knees 5 Push Ups + 5 Ring Rows 25’ Butt Kickers...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardAbsMetcon (No Measure)WARM UP + AB TOWN 4 minutes running/biking/rowing/skiing/anything then, at 5:00 mark: Alternating TABATA (12 total minutes) 1: Flutter Kicks 2: Heel Taps 3: Superman HoldMetconMetcon (Time)5 Rounds for...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 Round (2:00 CAP) 5 Bootstrappers 10 Glute Bridge Ups (:02 Pause at top) :15/:15 Front Rack Hold 2 Rounds (3:00 CAP) :30 Row 10 RKBS :15/:15 Front Rack Hold :30 Shoulder...