Thursday
Announcements305 CLOSED! This Saturday 1/25 for the USAPL powerlifting seminar. A1A openCrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS FOR TIME (7 MIN CAP) 20 Jumping Jacks 10 Broad Jumps 5/5 Single Leg Step-ups...
Wednesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Group 400 meter easy jog 10 leg swings/leg 10 arm swings 30 second plank then.... MINI WOD Warm Up 3 Rounds: Run 200 meters 5 strict pull ups 10 push ups 15 squats 20 sit ups Don't...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 8 DBL DB Sumo Deadlifts 8 DB Strict Press 16 Bodyweight Reverse Lunges 24 Single-UndersWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 12 MINUTES 8 DBL DB Snatch 16...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 1-2-3...and so on Up-Down Ring Row Air SquatStrengthMetcon (Weight)EMOM x 6 MINUTES 1 High Hang Power Clean + 1 Hang Power Clean + 1 Front...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)ON A 10:00 RUNNING CLOCK... Dedicated Hip Work Prior to Back Squat (No Measure)B. 60:00 GPPWarm-upWarm-up (No Measure)2 ROUNDS 10 Groiners 10 Alt. Supermans 10...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardMetcon (Time)7 Rounds for Time: 14 KB Swings (53/35)[70/44] 7 V-Ups* 7 Ring Dips [5/3 Ring MU] 7 Box Jumps (24/20)[30/24]Hands touch toes on V-Ups. Keep legs as straight as possible.Optional FinisherMetcon (No...
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 EMOM 15 Slam Balls STATION 2 EMOM 30 Double Unders STATION 3 EMOM 15 Wall Balls STATION 4 EMOM 30 Double...
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 Max Cal Bike or Row :30 Rest :30 Max Cal Bike or Row STATION 2 AMRAP 5 Box Jumps 5 KBS STATION...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 20 Jumping Jacks 8 Alt. Step-ups 4 BurpeesStrengthMetcon (Weight)EMOM x 10 MINUTES MIN 1 - 10-15 SA DB Bench Press (R) MIN 2 - 10-15 SA DB...
Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 8/6 Cal Row 8 Step Ups 10 Good Mornings PVC Into... 3 ROUNDS w/ empty barbell 5 RDLs 5 Hang Muscle Cleans 5 Hang Power Cleans 5 Box Jumps (build in height every...