Friday
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...
Friday
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...
Thursday
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round. EXAMPLE: Round 1 perform with KB in the Right Hand & DB in Left Hand Round 2 perform with...
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)2:00 Row (Moderate Pace) Into… AMRAP x 4 MINUTES 7 Scap Push-ups 7 Ring Rows 7 Plate Good Mornings :20 Plank HoldWorkoutMetcon (Time)FOR TIME 500m Row 40 Push-Ups 400m Row...
Thursday – REST DAY
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public Whiteboard
Thursday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)8 Minute EMOM 1: Jog 2: Down Dog -> Up Dog 3: Bird Dogs 4: Dead BugsSkillMetcon (No Measure)12 Minute of Quality Practice 1: Ring Dips or Muscle Ups 2: Handstand Skills 3: Rope ClimbsPick 1 or all...
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS... 200m Run 10 Slam Balls 10 Banded Upright Rows (feet inside band)StrengthMetcon (No Measure)3 SETS 10 Slow Ring Rows 20 Kneeling Double Lat Band...
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A - 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 5 Push-ups 5 Burpees STATION 2 AMRAP 5 DB DBL Swing 5 DB Front Squat STATION 3 AMRAP 10...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds (PVC-Bar-Bar) 10 Strict Presses 5 Push Presses 3 Jerks (Split or Push) 5/5 Front Rack Elbow Pumps 8 Alternating Lunges (no weight)StrengthPush Press (5 - 5 - 5+ @ 60%, 70%,...
Wednesday
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...