Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS 25 Single Unders 10 Push-ups 25 Single Unders 15 Russian KBSStrengthBench Press (2RM)ON A 14:00 RUNNING CLOCK... Build to a 2RM Bench PressWorkoutMetcon...
Monday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-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 (5-5-5*)5-5-5-5-5 Push Press 5+...
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...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (2 Rounds for distance)2 SETS 7:00 Ski 7:00 Bike 7:00 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...
Monday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES Min 1 - Row (EZ → Moderate → Hard) Min 2 - Air Squats → PVC Back Squats → Barbell Back SquatsStrengthBack Squat (5 - 3 - 1+ @ 70% - 80% - 90%)1+ means athlete performs...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)Play a Game! into... 2 SETS - Barbell Warm-up 7 Romanian Deadlifts (slight bend in the knee) 7 Bent Over Rows (focus on engaging the lats) 7 Back Squats (focus...
Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND... 25ft Butt Kickers 25ft High Knees 25ft High Skips 25ft Partner Banded Running (25ft Each Partner) AMRAP x 6 MINUTES... 5 MB Front Squats 5 MB Push Press to...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)Option #1: Play a game! or... Option #2: General Warm-Up 3 Rounds 1:00 Row (Easy-Moderate Pace) 5 Push-Ups to down dog (can be done from the knees) 5/5 Single Arm Ring Rows...
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 Max Wall Balls... Every minute perform 5 Burpees STATION 2 Max Cal Bike Every minute perform 5 Burpees STATION 3 Max...