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...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Partner Warm-Up! With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever! When they come in, put the medball away and one...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 50m Shuttle Run 5 Burpee 10 Arm Haulers 10 Tuck-ups 5 Broad JumpsStrengthMetcon (AMRAP - Reps)EMOM x 12 MINUTES MIN 1 - 10 Box Dips Min 2 - 12...
Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 10 Samson Lunges* 5/5 Moose Antlers** 10 Scorpion Stretch*** 2-3 ROUNDS (3 min max) 5 Double DB Sumo DL 5 DBL DB Bicep Curl to Press 5 Push Up to Down...
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 AMRAP 200m Run STATION 2 AMRAP 30 Double Unders 15 KB Deadlift STATION 3 EMOM 20 Mountain Climbers + 10 Russian KB...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)PARTNER WARMUP AMRAP x 5 MINUTES P1: Row P2: 8 Slam Ball G2OH* + 8 Alt. Lunges (Swap to Jumping Air Squats at the halfway mark)Partner WorkoutMetcon (AMRAP - Reps)IN TEAMS OF...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 200/150m Row 25 Jumping Jacks 25 Mountain Climbers -into- 2 ROUNDS 10 Lunges --> 10 Jumping Lunges 10 Double DB Deadlifts 10 Double DB Front...
Saturday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS... 5/5 SA DB Curl to Arnold Press 8/8 Split Squats → 8/8 DB Farmers Split Squats 10 Scap Pull-Ups 10 Scap Push-Ups 5 Broad Jumps → 5 Burpee Broad JumpsSkillWarm-up (No...