CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONING"GEORGIE" (AMRAP - Rounds and Reps)AMRAP x 21 MINUTES* 7 Burpees 11 Push-ups 22 Kettlebell Swings (53/35)|(35/26) Run or Row 200 meters *Buy-In to workout is 65 Sit-upsB. 60:00...

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 3 DBL DB Burpee 6 DBL DB Swing STATION 2 AMRAP 3 DB Strict Press 6 DBL DB Ground to OH...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 15 High Knees 15 Butt Kickers 7/7 Forward + Back Leg Swings (L/R) Into… 3 ROUNDS (R1 → R2 → R3) 7 KB Deadlift → 7 Russian KB Swings → 7 KB Swings 5/5 SA Ring Rows → 5...

CrossFit 262 - CrossFitView Public WhiteboardThe Gobble Wobble (Time)With a partner, alternating full rounds for however long it takes to fry a turkey: 15 Squats 10 Sit Ups 8 Push Ups 5 Burpees Row or Run 200 meters RX+ 3/2 Bar or Ring Muscle Ups after burpees

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (7 MINUTE CAP) 12/10 Cal Bike 5/5 KB Strict Press 5/5 KB Around The World (KB held at eye level and rotated around the head w/ bent elbows) 5/5 KB Half...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PARTNER UP! 400m Run aka Turkey Trot -THEN- 4 ROUNDS EACH PARTNER 1 10 Air Squats 5 Inchworms 10 Up Downs 5 Glute Bridges (:02 Hold at the top) PARTNER 2 Plank HoldWorkoutThe Great...

CrossFit 305, CrossFit A1A - CrossFitView Public Whiteboard Papa sMURPH (Time)5 rounds for time: 3 Rounds of Cindy 400m Run/500m Row If you have a vest, wear it [Rx+]BE MINDFUL OF YOUR ABILITIES!

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)3 ROUNDS FOR TIME 400m Run 20 C2B Pull-Ups 20 T2BB. 60:00 GPPWarm-upWarm-up (No Measure)3:00 Bike INTO… 2 ROUNDS 10 Long Step Lunges 10 Bootstrapper Squats 25’ Duck...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure):45 Row → :45 Row → :45 Row 10 Air Squats @31X1 (:03 descent) → 10 DB Front Squats → 10 DB Front Squats w/ a "pop"* 10 Push-Up to Down Dog → 10 DB Strict Press → 10 DB Push...