Wednesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)FOR QUALITY (10 MIN TIME CAP) MUSICA! https://open.spotify.com/playlist/0RsC0F3okUJ3ZQkeiYUj2f 3:00 Row (increase intensity gradually) Into… 3 Sets 10 Lunges w/ Twist 12 Tempo Air...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 Tabata Row STATION 2 Tabata DB Push Press STATION 3 Tabata Sit-ups STATION 4 Tabata Push-ups *Tabata is :20 of work...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - X-COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)4 ROUNDS FOR TIME 200m Run 10 Hang Power Cleans (135/95) 7 Ring Muscle-Ups 35' HS Walk* *Estimate 5' sections and follow Open standards.B. 60:00 GPPWarm-upWarm-up (No...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upStrengthPush Press (3 - 3 - 3+ @ 65%, 75%, 85%)MetconMetcon (AMRAP - Reps):40 on, :20 off Alternating through the following 4 times: Row for Calories Box Jump Overs (24/20) Burpees Single Arm DB Push...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - X-30View Public WhiteboardWarm-upWarm-up (No Measure)Grab a pair of light kettlebells … 2 ROUNDS 10 DBL Sumo KB Deadlifts 30 Single-Unders → 30 Double-Unders (or :30 of practice) 5/5 Single Arm Russian KBS → 10 DBL Russian...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)16 SETS (:20 ON/ :10 OFF)* 1 - Mountain Climbers 2 - Up-Downs 3 - Air Squats 4 - Good Morning *Alternate movements each set for a total of 4 sets at each...
Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 20 Singles → 20 Fast Singles → 20 Double Unders 10 Arm Crosses 10 Arm Circles Forward / 10 Back 10 Arm Haulers Into… 2:00 Lacrosse Ball on Lats (1:00/side) 2:00 Banded...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 10 Lunges 20 Mountain Climbers STATION 2 1:30 Max Cals Bike 1:30 Slow Pedal STATION 3...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - X-COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 21-15-12-9-12-15-21 Double DB Snatch (35/20) Cal Bike *Do not pace the bike. Sprint and see what you're made of...B. 60:00 GPPWarm-upWarm-up (No Measure)3...
Two’s Day
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Jog Down+Back x5 5 Inchworms 10 Alt. Knee to Chest 10 Scorpions Facing Up 10 Scorpions Facing Down 10 Lat Engagements Then: 2 Rounds of 5 Kip Swings 5 Deadlifts (Bar) Then build to 85% of DL...