CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)EMOM x 12 MINUTES 15/12 Cal Row (No Measure)B. 60:00 GPPWarm-upWarm-up (No Measure)3-4 ROUNDS w/ Single KB... 10 KB Romanian DL 5/5 Single Arm KB Bent Over Rows...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)F*** it - it's FRIDAY Playlist! https://open.spotify.com/playlist/0U7G6VwxKdSjQT2UIo7w1a 3 ROUNDS w/ Single KB... 10 KB Romanian DL 5/5 Single Arm KB Bent Over Rows :15 L arm Front...

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 300m Row Max Plank in Remaining Time STATION 2 1000m Bike Max Slam Balls in Remaining Time STATION 3 300m Row Max...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 10 Air Squats 8 Up Downs 100m RunWorkoutMetcon (AMRAP - Rounds and Reps)"TRIPLE AMRAP" AMRAP x 5 MINUTES 5 DB Thrusters 5 Burpees 100m Run -Rest 1:00- AMRAP...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 5/5 Suitcase KB Deadlifts 5/5 Single Arm KB Front Rack Lunges 5/5 Single Arm KB Bent Over Row 10 Jumping Jacks 5 Kip SwingsStrengthDeadlift...

CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds: Jog Down and Back x3 10 Ring Rows 10 Ring-Assisted Pistols 10 Samson Lunges 2 Wall WalksWorkoutCenturion Chipper (Time)For Time: 25 Pull Ups [Rx+ 15/12 Muscle Ups] 50 Weighted Box Step...

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 Plank Hold 1:00 Max Cal Bike STATION 2 :30 Wall Sit 1:00 Max DBL DB Swing STATION 3 :30 Hollow...

CrossFit 262 - CrossFitView Public WhiteboardOverhead Squat (3-3-3-3)Pause at bottom of each squat for 3 seconds. Use this to get ready for snatches.Snatch (2x1 @ 75%)Lighter than last week. Make it perfect.2 Cleans + 2 Jerks (3x(2+2))2 Full Cleans + 2 Split...

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)MOVE IT PLAYLIST https://open.spotify.com/playlist/1EjCZ8jxtBk9Wylg17GIWW Run 200 meters as a group 1:00 Mountain Climbers 1:00 Jumping Jacks 1:00 Groiners (Twist Optional) 1:00...