Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - X-30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 100m Jog 25’ Bear Crawl 8/8 Single Arm Shoulder Press 8/8 Single Arm Suitcase DLWorkoutMetcon (Time)FOR TIME 18-15-12-9-6-3* DB Deadlifts DB Push Press...
Saturday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS... 5 Push-Up + Pike 10 KB RDL 10 Scap Pull-Ups into.. 3 ROUNDS... 10 Ring Rows 10 RKBS (warm-up weight KB) 10 Up-DownsWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 15...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - X-COMPETEView Public WhiteboardA. CONDITIONINGKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#B. 60:00 GPPWarm-upWarm-up (No Measure)3 ROUNDS... 5 Push-Up + Pike 10 KB RDL 10...
Saturday
CrossFit A1A, CrossFit 305 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 200m Run Plate G2OH Plate Hops -into- 2 ROUNDS SA RKBS SA KB Strict Press Plate OH HoldStrengthShoulder Press (5-5-5-5-5)5-5-5-5-5 Strict Press -Rest 1:30 b/t...
Joe’s 70th
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds: 25 Jumping Jacks 10 PVC Pass Throughs 10 PVC Good Mornings 10 Samson Lunges 5 Push Ups 5 Box JumpsMetconJoe Pulizzano's 70th (Time)With a partner, switching off as desired [Rx+ solo...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Distance Run or Row STATION 2 AMRAP 10 DB Deadlift 10 Lunges STATION 3 Max Distance Run or...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - X-COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)5k Row @ 75% Effort -Rest Equal Time- 5k Row @ 75% EffortB. 60:00 GPPWarm-upWarm-up (No Measure)Junkyard Dog Warm Up... Grab a partner for this one and have...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Box Jumps 10 MB Push Press STATION 2 1:00 Squat Hold Rest :30 1:00 Plank Rest :30 STATION 3 AMRAP 10 Box...
Friday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardExtended Warm-upPLAY THE TUNES MAESTRO! https://open.spotify.com/playlist/5iZvBwEtah0QjsOUhr9ydr 15 minute AMRAP, increasing intensity each round of: Run 200 meters 50' of walking Samson lunges 10 push up to...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)PARTNER AMRAP x 7 MINUTES P1...Bike P2...Complete 1 Round: 5 Push-ups 6 Ring Rows 7 Up-DownsPartner WorkoutMetcon (Time)16 ROUNDS FOR TIME* 8/6 Cal Bike 10 Slam...