CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES :30s Hollow Hold 10/8 Cal Row 10 Step Ups 5/5 SA DB Strict Press :30s Shuttle RunStrengthMetcon (No Measure)EMOM x 9 MINUTES MIN 1 - :40 DB...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS :45 Moderate/:15 Hard on Bike 1 ROUND: 4 Up Downs 8 MB Strict Press 12 Lunges (no weight) 1 ROUND: 4 Burpees 8 MB Push Press 12 MB Alt LungesPartner WorkoutMetcon...

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)ON A 15:00 RUNNING CLOCK... Perform mobility, flexibility or long warm-up. Use this time to work on your body and improve ROM or get body primed for two longer...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS: 100m Run 25’ High Knees 25’ Butt Kickers 25 Power Skips (Height)* 25’ Power Skips (Distance)** 2 ROUNDS: 50 Single Unders 10 Slam Balls *Skip on one leg as high as...

CrossFit 262 - CrossFitView Public WhiteboardPush Press + Jerk (3+1)Metcon (Time)5 ROUNDS: 20 AIR SQUATS (*Rx+ WALL BALLS) 15CAL ROW 10 BURPEES *Any break in WALL BALLS is an immediate 5 BURPEE penalty

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardStrengthPower Clean (3-3-3-3-3-3-3)MetconMetcon (Time)5 rounds for time: Run 200m 15 Air squats* 12/8 Pull-ups*Any break on pull-ups or squats results in a 5 burpee penalty to be paid immediately. Choose...

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Glute Bridge Hold 1:00 Max Air Squats STATION 2 1:00 Plank Hold 1:00 DB Push Press STATION 3...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-up800 meter warmup run 1 min couch per side 40 samson lunges 20 up/downPartner WorkoutMetcon (Time)500 meter farmers carry 53/35 35/26 500 meter row 500 meter run 50 kb swings 200...

CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds: Jog down and back x 3 8 Scap Push Ups 5 Burpees 3 Broad JumpsWorkoutBlack Mamba (AMRAP - Rounds and Reps)AMRAP 18 5 Toe to Bar 8 Single DB Devil's Press (40/25)[50/35] 24 Box Jumps...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)GENERAL WARM-UP 2 ROUNDS 1:00 -- :30 Slow Air Squats / :30 Fast Air Squats 1:00 -- :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps 1:00 -- Plate Ground to Overhead (:01 Pause OH)...