Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Weight)EMOM x 8 MINUTES MIN 1 -- 12 OHS (Light-Moderate) MIN 2 -- 25 Box Jumps (24/20) -Rest 4:00- EMOM x 4 MINUTES MIN 1 -- 6 OHS (Moderate-Heavy) MIN 2 -- 20 Box Jumps...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Meter Row STATION 2 :30 Single Arm DB DL (R) :30 Single Arm DB DL (L) STATION 3 Max...
6 Year Anniversary!
CrossFit 262 - CrossFitView Public WhiteboardMetcon (Time)With a Partner For time 6 Rounds of 1000m Row* *Switch off every 1000m. The partner who is not on the rower must complete 60 double unders 6 devils presses (40s/25s)[50s/35s] 6 Double DB Front Squats...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Bike :30 Lunges 7/7 SA DB DL 5/5 SA DB Swing 3/3 SA DB PressStrengthBench Press (10-10-10)10-10-10 Bench Press (Score is Weight)WorkoutMetcon (No...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)400m Group Run Into… AMRAP x 5 MINUTES (w/ a pair of light DBs) 5 Inch Worms 10 Alt. Cossack Squats 5/5 SA Deadlifts 10 Hang Muscle CleansWorkoutMetcon (Time)3 ROUNDS FOR...
Thursday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Lift Thu
CrossFit 262 - CrossFitView Public WhiteboardSnatch Pull + Hang Snatch (Building in weight.)ComplexWork on straight, engaged pull. Then powerful extension from the hang and dropping under quick.Power Clean (Building in weight.)Need to work on straight pull with full...
Thursday
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 8 DBL DB G2OH 8 DBL DB Front Squats STATION 2 AMRAP 10 Push-Ups 10 Box Jumps STATION 3 AMRAP...
Thursday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Row 500 meters Jog 400 meters 10 ring rows 100 single unders 1 rope climb Get ready.WorkoutMean Duck (AMRAP - Rounds and Reps)AMRAP x 35 MINUTES Row 1000/800 meters Run 800 meters...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)GENERAL WARM UP 2 Min Cardio (Increase pace every 30s) Into… 1:00 Lizard Stretch (Left) 1:00 Lizard Stretch (Right) 1:00 Couch Stretch (Left) 1:00 Couch Stretch (Right) Into… AMRAP x 4 MINUTES 20...