Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)4 ROUNDS FOR TIME 12/10 Cal Row 10 Burpees Over the Rower -Rest 2:00- 3 ROUNDS FOR TIME 12/10 Cal Row 10 Burpees Over the Rower -Rest 1:00- 2 ROUND FOR TIME 12/10 Cal...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (Increase pace & weight in 2nd round) :30 Bike 10 DBL KB RDLs (lower to hang position) :30 DBL KB Front Rack Hold 10 DBL KB Suitcase DeadliftsWorkoutMetcon...
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...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)EVERY 2:00 FOR 4 SETS* :30 Single Unders :30 Forward Lunges :30 Good Mornings SET 2 :30 Fast Singles :30 Reverse Lunges :30 Leg Swings SET 3 :30 High Jumps :30...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (5 Rounds for time)5 SETS 40/35 Cal Bike -Rest 4:00 b/t Sets- (Score is Each Round for Time)B. 60:00 GPPWarm-upWarm-up (No Measure)3 ROUNDS 100m Run 10 Up Downs :30 Dead Hang...
Monday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 100m Run 10 Up Downs :30 Dead Hang :30 Plank Hold Into... 2 ROUNDS :30 Alt. Hollow Rocks :30 Alt. Scorpions https://www.youtube.com/watch?v=uNDfgnWN2G0 :30 Alt. Spiderman...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM Min 1- 20 Alt DB Snatch Min 2- 20 Sit-Ups STATION 2 AMRAP 10 Burpees Over DB 10 Single DB Front Squats STATION 3...
Monday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 100m Run 10 Up Downs :30 Dead Hang :30 Plank Hold Into… 3 ROUNDS 5 Inchworms + Push Ups 10 Scap Push Ups 10 Scap Pull UpsSkill2020 COW - 3 (AMRAP - Reps)Max Reps Strict Pull Ups Once set,...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 5/5 Single Arm Ring Rows 20 Alt. Groiners 20 Alt. Plank Shoulder Taps 10 Up-Downs 10 Air Squats @32X1 10 BurpeesWorkoutMetcon (4 Rounds for reps)EMOM x 4 MINUTES*...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 10 Alt. Sampson Stretches 10 Curtsey Squats 5 Inch Worms + Push-Up 10 Up-DownsPartner StrengthClean and Jerk (3-3-3)IN TEAMS OF 2... 3-3-3 Clean &...