Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Run 200 meters 20 Alt. Groiners 20 KB Deadlifts into... Run 200 meters 16 Alt. Lunge Steps (Bodyweight) 12 Russian KB Swings into... Run 200 meters 8 Goblet Lunges 8 American KB...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 40-30-20-10* Single DB Box Step Up (50/35) *50' HS Walk After Each Set (Score is Time)B. 60:00 GPPWarm-upWarm-up (No Measure)1 ROUND 1:00 Easy Bike 20 Alt....
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 100m Run 10 Lunge + Twists 8 Goblet Squats 6 Up-DownsStrengthBack Squat (5-5-5-5)5-5-5-5 Tempo Back Squat (32X1) (Score is Weight)WorkoutMetcon (AMRAP -...
Tuesday
CrossFit 262 - CrossFitView Public WhiteboardHandstands (15 minutes to work)Work on any handstand position or skill.Great Lakes (Time)800m Row 21 OH Squat (95/63) 21 Toes to Bar 21 Box Jumps 400m Row 15 OH Squat 15 TTB 15 Box Jumps 200m Row 9 OH Squat 9 TTB 9 Box...
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 1:00 Max Wall Balls :30 Plank Hold STATION 2 1:00 Max Sit-ups :30 Tuck Hold STATION 3 1:00 Max KB...
NEW YEAR NEW CYCLE
CrossFit 262 - CrossFitView Public Whiteboard TRAMUP (No Measure)Row 500 Meters 10 arm circles FWD. 10 BACK 10 Strict Pull Ups or ring rows 10 Russian KB Swings, light 20 Air Squats 10 Samson Lunges 10 Strict Toes to Bar 20 Butterfly Sit Ups 20 Push Ups MOVE WITH...
NEW YEAR NEW CYCLE
CrossFit 305, CrossFit A1A - CrossFitView Public Whiteboard TRAMUP (No Measure)Row 500 Meters 10 arm circles FWD. 10 BACK 10 Strict Pull Ups or ring rows 10 Russian KB Swings, light 20 Air Squats 10 Samson Lunges 10 Strict Toes to Bar 20 Butterfly Sit Ups 20 Push Ups...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for time)3 SETS 15 Cal Row -Rest 1:00- 30 Cal Row -Rest 2:00- 45 Cal Row -Rest 3:00- *No additional rest b/t Sets (Score is Each Round for Time)B. 60:00...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 6/4 Cal Bike 8 Ring Rows 10 Jumping Air SquatsStrengthMetcon (Weight)EVERY 1:15 x 7 SETS* 1 High Hang Power Clean + 2 Hang Power Clean *Keep...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (5 MIN CAP) 50m Jog 50m Skip 5/5 Split Squats 10 Up-Downs Immediately into … TABATA (4 MINUTES) 8 ROUNDS :20 ON / :10 OFF MVMT 1: Single-Unders MVMT 2: Lateral...