Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (AMRAP - Reps)EMOM x 15 MINUTES MIN 1 - MAX DB Box Step-Overs (40/30)|(30/20)/(24/20) MIN 2 - MAX Double Unders MIN 3 - MAX Weighted Plank Hold (45/35)|(35/25) *:50 work /...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for calories)3 SETS 4:00 ON / 1:00 OFF Cal Bike *Pedal at a moderate-high pace for ON periods / Pedal at a slow pace for the OFF periodsB. 60:00 GPPWarm-upWarm-up...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS FOR TIME (7 MIN CAP) 6/4 Cal Bike 16 Jumping Jacks 12 Air Squats 8 Tuck-ups 4/4 Deadbugs 20" Duck Walks 10 Good MorningsStrengthMetcon (3 Rounds for...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS... 8/6 Cal Bike 10 PVC Pass Thrus 10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps 10 Lunges → 10 Jumping Lunges → 10 Barbell Back Rack Lunges 5 Behind the...
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 2:00 Hard Row 1:00 Recover 2:00 Hard Row STATION 2 EMOM 10 Alt. DB Snatch 10 Sit-ups STATION 3 AMRAP 5 DB Devil's...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS OF: 20 Mountain Climbers (knee to elbow) 10 Alt. Groiners 5 Slam Ball Deadlifts 2 ROUNDS OF: 20 Jumping Jacks 10 Toy Soldiers (straight leg kicks) 5 Slam Ball Ground...
Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 7 MINUTES 2 Wall Walks 6 Up-Downs 10 Push-ups 20 Mountain Climbers :20 Plank Hold :20 Hollow HoldStrengthMetcon (Weight)3 SETS 16 Alt. DB Press* 1:00 Bar...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 10 Up-Downs* 10 Mountain Climbers 5/5 SA DB OH Lunges → 10 Single DB Front Squats** *No push-up burpee; arms stay straight, jump back into a tall plank...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 20-16-10 Power Snatch (115/75)|(95/65) Back Rack Forward Lunge -Rest 3:00- 16-12-8 Power Snatch (135/95)|(115/75) Back Rack Forward Lunge -Rest 3:00 8-6-4...