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...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)1. 4 ROUNDS FOR QUALITY 3:00 Moderate Pace Bike / 2:00 Easy Pace Bike 2. FOR QUALITY 10:00 Stretch & Mobilize as Needed for the Heavy Front SquatsB. 60:00...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Jumping Lunges 10 Russian KB Swing STATION 2 EMOM 15 Up-Downs STATION 3 AMRAP 10 Jumping Lunges 10 Russian KB...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES* 8/6 Cal Row 8 Plank Shoulder Taps → 8 Renegade Rows 8 Up Downs Over DB → 8 Burpees Over DB *Progress the movements at the halfway mark!WorkoutMetcon...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 20 Groiners → 15 Bootstrap Stretches 10 DB Deadlift + 10 Alt. DB Front Squats → 5 DB Deadlifts + 10 FR DB Lunges 8 DB Strict Press → 10 DB Push Press...
Friday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Jog Down + Back x 8 3 Rounds: 10 Light KB Deadlifts 10 Ring Rows/[Ring row to MU transition] 5 Push Ups to Downward Dog 5 Hollows w/ 2 second hold 5 Supermans w/ 2 second holdMetconMetcon (3...
Friday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 EZ Warm-up on the Bike (blood flow!) Into… 3 SETS 10 Alt. Groiners w/ Reach-Up* 5 Plate Bent Over Rows 5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back...
Thursday Lifting
CrossFit 262 - CrossFitView Public WhiteboardHigh Pull + Hang Power Snatch + Hang Snatch (1-1-1-1-1...)Build to max of the complex.Focus is Second Pull - Make hip contact and keep pulling (elbows up!)Push Jerk+Split Jerk (5x(1+1))Perform one push jerk immediately...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS :30 Easy Row → :30 Moderate Row → :30 Hard Row 10 DBL KB Sumo Deadlifts →10 DB KB SDLHP → 10/10 SA RKBS :30 Deadhang → 10 Scap Pull-ups → 10 Ring Rows...