Monday
CrossFit 262 - CrossFitView Public WhiteboardB. 60:00 GPPWarm-upWarm-up (No Measure)EMOM x 6 MINUTES Min 1 - Row (EZ → Moderate → Hard) Min 2 - PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)StrengthPush Press (5-3-1+*)5-3-1* Push Press *Set 1 -...
Wednesday
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...
Oh Boy For real?
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!
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 8 Lunges 6 Air Squats 4 Tuck-ups 100m RunStrengthFront Squat (1x1)5-3-1-5-3-1 Front SquatWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 8...
Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 8 Alt. Groiners 8 Step ups 8 Glute Bridge-Ups 8 Tuck UpsSkillWarm-up (No Measure)ON A 8:00 RUNNING CLOCK... Practice Clamping & Re-Clamping Rope After 1st Pull If...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1-2 ROUNDS (5 MIN CAP) 20 Med. Ball Toe Touches* 4 Medicine Ball Deadlifts 20 Single-Unders → Double-Unders 4 Medicine Ball Deadlift + Shrugs :20 Hollow Rock → 10 Tuck-Ups 4...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (4 Rounds for weight)4 SETS 7 High Hang Power Cleans 7 Push Press -Rest as Needed b/t Sets- *Increase load every set. All sets must be performed unbroken.B. 60:00...
Tuesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)8 Minutes 20 Single Unders 8 Ring Rows 8 Kip Swings 8 PVC Good Mornings 8 Up DownsSkillMetcon (No Measure)Skill EMOM 12 1: Double Unders 2: Pull Ups/Muscle Ups 3: Plank 4: RestWork on...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 Burpees STATION 2 1:00 Fast Pedal :30 Slow Pedal STATION 3 Plate Ground to OH STATION 4 1:00 Fast...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10/8 Cal Row 5 Push-ups STATION 2 2 SETS 1:30 on / :30 off Plank Hold STATION 3 AMRAP 10/8 Cal Row 5 Up-Downs...