Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 12 DB Front Squats :30 Hard Sprint on Bike STATION 2 AMRAP 12 DB Power Clean :30 Front Rack Hold STATION 3 AMRAP...
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...
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...
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 - 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 +...
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...
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...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 7 Box Jumps 7 Russian KB Swing STATION 2 Run 400m then.. Max Push-ups STATION 3 EMOM 15 Slam...
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...