CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Partner 1500m Row! Switch partners working every 150m. 2 Rounds: 5 Ring Rows or Strict Pull Ups 10 Push Ups 15 SquatsPartner WorkoutMetcon (Time)IN TEAMS OF 2... FOR TIME* 100 Goblet...

CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 150m Row 5 DBL KB Sumo Deadlift 3/3 Single Arm KB Russian Swings → 6 DBL KB Russian Swings :15/:15 Single Arm KB Front Rack Hold → :30 DBL KB Front Rack...

CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 15 DB Thrusters 100m Run STATION 2 AMRAP 15 Plate Ground to OH 100m Run STATION 3 AMRAP 15 Up-Downs 100m...

CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.B. 60:00...

CrossFit 262 - CrossFitView Public Whiteboard3 Position SnatchHip + Knee + FloorMetcon (Time)2RFT: 10 Devils Press (50/35) 50FT OH Walking Lunge 20 Push Press 50FT OH Walking Lunge (Rx 1DB) [Rx+ 2DBs]

CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds of Increasing Weight: Row 250 meters 6 Push Press 6 Front Squats 6 Up Downs 3 Rope Butt-to-FloorsWorkoutHoneybee (Time)21 - 15 - 9 Front Squat (135/93) (from ground) Bar Facing Burpee...

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS 100m Run 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups (:02 pause at top) :20 Hollow Rock 3 Strict Pull-ups Pre-Workout (after teaching...

CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.B. 60:00...

CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 200m Jog 8 Alt. Step-ups 8/8 Ankle Circles 8 Hip Circles 4/4 Side Plank Rotations - 6:00 Time Cap -WorkoutMetcon (No Measure)EMOM x 16 MINUTES MIN 1 - 15 DB...

CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MIN Odd: :45 Jumping Jacks → :45 Bicycle Sit-ups → :45 Mountain Climbers Even: :45 Inchworms → :45 BB RDL → :45 BB Good MorningStrengthDeadlift...