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 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 4 MINUTES 8 Samson Lunges 8 Slam Ball Deadlifts :20 Squat Hold with Slam BallSkillWarm-up (No Measure)ON A 5:00 RUNNING CLOCK ... Practice Air Squat...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 25 Jumping Jacks 25 Bicycle Crunches 50’ Shuttle Run 1 ROUND 20 Lunges (w/o barbell) 20 Deadbugs 50’ Shuttle Run 1 ROUND 10 Alt. Lunges w/ barbell :30...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)10 minute AMRAP @ warm up pace: Run or Row 800m into… 40 Jumping Jacks 30 Mountain Climbers 20 Jump Squats 10 Alt. Lunge 10 Push Ups 5 Strict Pull Ups Do not repeat row or run, go...

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 20 Cal Bike then... Max Up-Downs STATION 2 40 Plate Hops then... Max KB Swing STATION 3 20 Cal Bike then... Max...

CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Line Up Rowers -then- 3 Rounds 25 Double Unders 8 KB Deadlifts (light, squeeze butt) 8 Burpees 8 Ring RowsCuckoo Clocks of Hell (AMRAP - Rounds and Reps)35 Minute AMRAP: 14 Calorie Row 14 Pull Ups...

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)EMOM x 12 MINUTES 200/150m Row (No Measure)B. 60:00 GPPWarm-upWarm-up (No Measure)2:00 Mono Warm-up — Bike, Run, Row or Ski into… CHIPPER WARM-UP (5 min cap) 40...

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Enjoy the reduced volume...hit the class workout and strength.B. 60:00 GPPWarm-upWarm-up (No Measure)1 ROUND 5 Push-Up to Down Dog...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 5 Push-Up to Down Dog :20 Hollow Hold 20 Shoulder Taps Run 300mSkillWarm-up (No Measure)ON A 12:00 RUNNING CLOCK... Practice HS Walk Skill* *Beginner - Bear Crawl or Box...