Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (8 MINUTE CAP) 200m Run 20 Alt Shoulder Taps 10 Alt Step-ups THEN... 2 ROUNDS 30 Single Unders 5/5 SA KB Deadlifts 5/5 SA RKB Swings 5/5 SA KB...
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 Med Ball Front Squat STATION 2 Russian Twist STATION 3 Med Ball Strict Press STATION 4...
Friday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS FLOW SQUAT WARM-UP 10/8 Cal on rower 10 Bootstrapper Squats 10 Alt Reverse Lunges w/ a Twist 10 Alt Leg Swings 10 Alt Knee Pull to Chest Into… 2 SETS BARBELL FRONT RACK WORK...
Friday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Down and back for all of these: -Jog -Butt Kickers -Hamstring Stretch -Toy Soldiers -Dynamic Lunge -High Knees -Over/Under Hurdle -JogMetconSabertooth (Time)42 - 30 - 18 Alternating DB Snatch...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND :20 Single Unders 5 Inch Worms 10 Med Ball Front Squat 1 ROUND :20 Fast Singles 20 Mountain Climbers 10 Med Ball Push Press 1 ROUND :20 Double Under/Practice 10...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for time)3 SETS 20 Pull-ups 30 Push-ups 40 Cal Bike 50 Squats -Rest 3:00 b/t Sets-B. 60:00 GPPWarm-upWarm-up (No Measure)3 SETS FLOW SQUAT WARM-UP 10/8 Cal on Bike...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND :30 Hang From Rig 15 Air Squats 15 Bootstrap Stretches 10 Up-Downs THEN... 2 ROUNDS 8 Ring Rows 8 Plate Deadlifts 8 Plate Front Squats 8 Plate Strict...
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 EMOM 10 Burpees STATION 2 EMOM :45 Hard Row + :15 Easy Row STATION 3 EMOM 20 Plate Ground to...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Enjoy the reduced volume...hit the class workout or take an additional rest day.B. 60:00 GPPWarm-upWarm-up (No Measure)3 ROUNDS......
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 8 KB Deadlift 6/6 KB Bent Over Row 8 Frog Jumps* :20 Feet Marching Plank**WorkoutMetcon (Weight)EMOM x 16 MINUTES MIN 1 - 15 Up-Downs MIN 2 - 25 Russian Kettlebell...