CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 150m Row 10 Alt. Groiners 10 Scap Push-ups 10 Sit-upsWorkout"THE 1500" (3 Rounds for time)3 SETS 500m Row -2:00 Rest b/t Sets-

CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Minutes Cardio, then: 3 Rounds (PVC -> PVC -> Bar) 5 Sn. Grip BTN Push Press 5 Sn. Grip BTN Push Jerk 5 OHS Power Sn. + Full Snatch From Hip Power Sn. + Full Snatch From Knees Power Sn. + Full...

CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 10 Band Pull-aparts 10 Scap Push-ups 5 Push-ups to Down Dog 25’ Bear CrawlStrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 10 Seated Tempo...

CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Push-ups :30 Burpees STATION 2 1:00 Air Squats :30 Burpees STATION 3 1:00 Row :30 Burpees...

CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)2:00 EZ Warm-up on the Bike… Into… 2-3 ROUNDS 5 KB Deadlifts 7 Jumping Air Squats 9 Jumping Jacks :30 Plank HoldWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 6 MINUTES 6...

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Graduated Warm-up (R1 → R2 → R3) 3 ROUNDS (10:00 CAP) 8 Cal Row 65% → 75% → 85% 8 Ring Rows → Scap Pull-ups → Pull-ups 8 Push-ups → HR Push-ups → Burpees 8 Med Ball...

CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public Whiteboard

CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Row @conversational pace → :30 Row @moderate pace 10 DB Strict Press → 10 DB Push Press 10 Alt. Step-Overs → 5 Box Jump OversWorkoutMetcon (Distance)EMOM x 18...

CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 20 Jumping Jacks 20 Mountain Climbers 7 Up-Downs -into- 1 ROUNDS 10/8 Cal Row 10 Scap Pull-ups 10 Kip Swings 10 Knees to ChestStrengthDeadlift...

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 5 Inchworms 7 Single KB Sumo Deadlifts 7 Ring Rows 7 Plate G2OH 15 Plate HopsSkillWarm-up (No Measure)ON A 8:00 RUNNING CLOCK... Practice Footwork on Rope Climb*...