Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)With a pair of 2.5 or 5# plates... AMRAP x 6 8 DB Suitcase Lunge 8/8 Arnold Press 8 DB Sumo Deadlifts 8 Push Ups to Down DogStrengthPush Press (6-6-6-6-6)Heavier than last week...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 30 Mountain Climbers :30 Hollow Body 15 Slam Balls :30 Plank HoldStrengthPush Press (4-4-4-4-4-4-4)EVERY 1:15 x 7 SETS* 4 Push Press *Start at...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10/8 Cal. Bike 10 Alt. Cossack Squats → 10 Wall Squats 5/5 Single Arm Ring Rows → 10 Ring Rows 10 Alt. Reverse Lunges → 10 Air Squats @32X1* *Tempo Squats - :03...
Tuesday
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 Single DB Box Step-Ups STATION 2 Alt. DB Snatch STATION 3 Sit-ups STATION 4 Cal...
Tuesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds of: Jog Down 10 Jumping Jacks Jog Back Butt Kickers Down 10 Alternating Lunges Butt Kickers Back High Knees Down 5 Walk Outs Hick Knees Back Toy Soldiers Down 10 Hanging Knee Raises Toy...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)FOR PREP 15:00 Stretch & Mobilize as Needed for PP & Snatch WorkB. 60:00 GPPWarm-upWarm-up (No Measure)With a pair of light-moderate DBs... AMRAP x 8 8 DB...
Friday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 EZ Warm-up on the Bike (blood flow!) Into… 2 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 down & up) 5/5...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 250m/200m Row 10 Wall Ball Deadlifts 10 Wall Ball Front Squats → 10 Wall Ball Thrusters → 10 Wall BallsStrengthDeadlift (4-4-4-4-4-4-4)EVERY 1:15 x 7...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 21-15-9 Double DB Ground to Overhead (50/35) Burpee to Plate* -Rest 1:00- 15-12-9 Double DB Ground to Overhead (50/35) Burpee to Plate* *Use a standard 45#...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 100m Jog 6 Single DB Box Step-Overs 6/6 Single Arm DB Suitcase DeadliftsWorkoutMetcon (Time)3 ROUNDS FOR TIME 400m Run 20 DB Box Step-Overs 15 DB Suitcase Deadlifts...