Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)1 SET 10:00 Ski 10:00 Bike 10:00 Row -5:00 Rest b/t Sets- *Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set.B. 60:00 GPPWarm-upWarm-up (No...
Deload Week
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds of: 15 Jumping Jacks 10 Alternating Butt Kickers 10 Alternating High Knees 10 Track Swings Front/Back 10 Track Swings Side/Side :30 Pigeon each side Then: Circle up and go over the squat:...
Monday
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 Max Cal Bike STATION 2 Max DBL DB Swing (eye-level) STATION 3 Max Burpees Over DBs STATION...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 6 Cal Bike (Begin at an easy pace then increase each round) 8 Alt. Lunges (add weight in the 2nd round to practice the goblet lunge) 10 Tuck-Ups 12 Jumping...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 6 Cal Bike 6 Up-Downs 6 Box Step Overs 6 Alt. LungesStrengthMetcon (Weight)3 SETS 8/8 Half Kneeling Landmine Press 12 DB Bent Over Row -Rest...
Sunday
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 Max Cal Row STATION 2 AMRAP 5 Up-Downs 10 Mountain Climbers STATION 3 Max Cal Row STATION 4 AMRAP...
Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Smoke Show!
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardSmoke Em If Ya Got Em (Time)Recap T2B progression (tic toc, aggressive tic toc, knees to chest, t2b) EMOM 12 Min 1: 1-20 Toes to Bar Min 2: 30 second hollow hold Min 3: 10-20 second L-hang No...
Saturday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Grab a Partner and a Wall Ball (LIGHT!) 1 ROUND P1: 5 Bootstraps + 10 Alt Lunges w/ Torso Twist + 20 Mtn Climbers P2: Holds the Wall Ball overhead and Bikes (legs only) Switch when...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)Buy In: 250m Row 2 ROUNDS: 10 DB Hammer Curls 10 DB Upright Rows 10 DB Strict Press 10 DB Triceps Extension Buy Out: 200m RunStrengthMetcon (No Measure)EMOM x 9...