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...
Michael
CrossFit 262, CrossFit 305, CrossFit A1A - The 305 WorkoutView Public WhiteboardMetconMichael (Time)3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-upsIn honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES - 1:00 @ EACH STATION Min 1 - Bike (Easy) Min 2 - Lateral Box Step Overs (Low Box) Min 3 - 5/5 DB Deadlift + 5/5 DB Hang Muscle Snatch Min 4 - Bike (Hard)...
Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 3 Burpees Every Minute then... Run for Distance STATION 2 3 Burpees Every Minute then... Bike for Distance STATION 3 3...
Sunday Funday
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWeightliftingPower Snatch (3-3-3-3-3-3-3)MetconMetcon (Time)50-35-20 Wallballs* pull-ups*Every break of the wallball perform 30 air squats. Choose your weight wisely. Every break of the pull-ups...
2020 Partner WOD Uno
CrossFit 305, CrossFit A1A - CrossFitView Public Whiteboard2020 Partner WOD Uno (Time)Row 2,000 calories Run 1600 120 Walking Lunges with DBs 80 Strict Push Ups 60 Dumbbell Thrusters 40 Burpee Pull Ups (switch every 10) Switch at will, one partner works at a time -...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Box Jumps 1:00 DB Step-Ups STATION 2 1:00 Push-ups 1:00 Hollow Flutters STATION 3 1:00 Ring...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)3 ROUNDS FOR TIME 20 Toes to Bar 20 Alt DB Snatch (50/35) 20 Single DB Step-Up (24/20) *DB Can be held any way on the body similar to Open standard. (Score is Time)B....
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 250/200m Row 10 Air Squats 50’ Bear Crawl (Hips above head)Partner WorkoutMetcon (Time)PARTNER WORKOUT IN TEAMS OF 2 ... FOR TIME Accumulate 4k Row*...