Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 DB Push Press 1:00 Box Jumps STATION 2 Moderate Pace Row STATION 3 1:00 DBL DB Snatch 1:00...
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 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 14 Alt. DB Snatches (50/35) 14 Single DB Lunges* *Hold DB in front rack with both heads of DB touching body.B. 60:00...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)PARTNER WARM UP AMRAP x 8 MINUTES P1: Step Ups → Up-Downs → Box Jumps P2: 2 ROUNDS 10 Push Press 10 Air Squats 20 Mountain ClimbersStrengthPush Press...
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 2:00 Max Distance Row 1:00 Max Burpees Over Rower STATION 2 400m Run Rest Remainder STATION 3 2:00 Max Distance Bike...
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 Monster Mash
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)6 minutes of: 20 Single Unders 10 Alternating Bird Dogs 5 Down Dog - Up Dog :20 Pigeon/side 10 Butt kickers 8 Air Squats 8 Ring Rows 4 Alt. Ring Assisted PistolsMetconMetcon (Time)For Time: 200...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 5/5 Single Arm DB Bent Over Row 10 Frog Jumps 10 Alt. Cossack SquatsWorkoutMetcon (AMRAP - Reps)EMOM x 16 MINUTES MIN 1 - MAX Wall Balls MIN 2 - MAX Farmer's Hold...
Friday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Very Quick Warm-up Today -- if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands. 3:00-4:00 of Slow Bike or...
Thursday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardKAMIKAZE (Time)Row 1000/800 meters Run 800 meters 100 double unders 200 meter farmers carry 4 rope climbs 50 meter sled push 4 rope climbs 200 meter farmers carry 100 double unders Run 800 meters Row 1000/800...