Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 18-12-6 Up-Down + Box Jump Over (24/20) Hang Power Clean (135/95) -Rest 2:00- 6-12-18 Up-Down + Box Jump Over (24/20) Hang Power Clean (135/95) (Score is...
Fridayz
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Chipper Style Warmup: 7 Minute CAP 10 Calorie Row 9 Ring Rows 8 Walking Lunges 7 Push Ups 6 Air Squats 50 Single Unders 4 King Kongs 3 Walk Outs 2 Pull Ups 10 Calorie Row Then: Set up barbell for...
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 Alt. DB Snatch STATION 2 DB Plank Movers *Hold Plank and Move DB from outside Left hand to...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 8 Cal Bike 8 Push Ups to Pike 8 Straight Legged Sit UpsStrengthMetcon (Weight)5-5-5-5 Tempo Z-Press (2111) (Score is Weight)WorkoutMetcon (No...
ROUGH RUFF
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardRough Rider (Time)Run 1000 meters Row 1000/800 meters 100 meter Farmers Carry 100 Double Unders 50 Hang Dumbbell Snatches 50 Burpees 50 Hang Dumbbell Snatches 100 Double Unders 100 meter Farmers Carry Row...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)EMOM x 12 MINUTES 12/10 Cal Bike (No Measure)B. 60:00 GPPWarm-upWarm-up (No Measure)ON A 6:00 RUNNING CLOCK... 1:00 EZ Pace Row 1:00 Groiner L + Groiner R +...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2-3 ROUNDS FOR TIME (5 MINUTE CAP) 100m Run 5 DB Hang Power Cleans 5 DB Front Squats 5 V-UpsWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 10 MINUTES 100m Run 10 DB Hang...
Lifting Thursdays
CrossFit 262 - CrossFitView Public WhiteboardSnatch balance + Overhead squat (1,1,1,...)Build up as desired, punch into the catch and keep reaching.Snatch (4x1 @ 85%)5% heavier than last week. 4 good reps.2 Cleans + Jerk (5x(2+1))Two cleans then 1 jerk. Use...
Thursday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 7/5 Cal Row 5 DB Sumo Deadlifts 5 Up Down 5 Knee Push-upsWorkoutMetcon (5 Rounds for time)EVERY 3:00 FOR 5 SETS 15/12 Cal. Row 12 DB Burpee Deadlifts 9 DB...