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...

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)...

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...

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...

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...

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

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 -...

CrossFit 262, CrossFit 305, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)1 mile run Turkish get-up to the balance of 15 minSpend the next 10-15 min teaching the kipping pull-up. For athletes without pull-ups, learn the kip in a...

CrossFit 262 - CrossFitView Public Whiteboard3 Position SnatchHip + Knee + FloorSnatch Grip Deadlift (3x3)Metcon (Time)3 Rounds: 400m Row 15 Power Cleans (135/93) 10 Push Jerks -12min CAP- (1 burpee per remaining rep)

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....