Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 100m Run 10 DB Deadlifts 10 DB Hammer Curls 10 DB Strict Press Into… 2 ROUNDS 100m Run 10 DB Hang Power Cleans 10 DB Push PressStrengthHang Power Clean...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (5 Rounds for time)1. 5 SETS 400m Run -Rest 4:00 b/t Efforts- (Score is Time for Each Set)Metcon (No Measure)2. NOT FOR TIME 1 Mile Jog (EZ Pace) (No Measure)B. 60:00...
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 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 Max Cal Row Top of every minute- 5 Box Jumps STATION 2 Max Cal Bike Top of every minute- 5 Burpees STATION 3 Max Cal...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (:20 ON/ :10 OFF) MVMNT 1 - Cal Bike MVMNT 2 - Air Squats -Into- 3 ROUNDS (:20 ON/ :10 OFF) MVMNT 1 - Cal Bike MVMNT 2 - Push-upsStrengthBench Press...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND (2:00 CAP) :30 Single Arm DB Front Rack Carry/Arm 10 Up-Downs 10 Air Squats :30 Tuck Hold -:30 Rest- 1 ROUND (2:00 CAP) :30 Single Arm DB Overhead Carry/Arm 10...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGCrossFit Games Open 16.3 (AMRAP - Reps)AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.B. 60:00 GPPWarm-upWarm-up (No Measure)ON A 12:00 RUNNING...
Tuesday
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 EMOM 14 Up-Downs STATION 2 EMOM 20 Jumping Squats STATION 3 EMOM 20 Sit-Ups
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)ON A 12:00 RUNNING CLOCK... 2 ROUNDS Run 200 meters 10 Tempo Push-ups (31x1) 10/10 Single Arm DB Press 2 ROUNDS :30 HS Hold :30 Inch Worms :30 Burpees Run 200 meters...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 8 Alt. Step-ups 8 Up-Downs 8 DeadliftsStrengthMetcon (7 Rounds for weight)EVERY 1:30 FOR 7 SETS 1 Above the Knee Power Clean + 1 Below the Knee...