Wednesday
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...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)6 Minute AMRAP 40 Single Unders 8 Ring Rows 8 Good Mornings :10 Calf Stretch per side :30 Pigeon per sideWorkoutMetcon (Time)1000m Row 3 Rounds of: 10 Burpee Pull Ups 20 Box Jump Overs 40 Double...
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 Tabata Bike for Cals STATION 2 Tabata Mountain Climbers STATION 3 Tabata KB or DB Swing STATION 4 Tabata Step-Ups...
Tuesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds of 12 Plank Shoulder Taps 6 Up Downs 3 Walk Outs 1 Minute Bike/Row/SkiStrengthMetcon (No Measure)3 Rounds for Quality, not Time: 5-10 Dips or Muscle Ups 10-20 Butterfly or GHD Sit Ups...
Tuesday
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Foam Roll During Intro! 2 ROUNDS 5 Tempo Air Squats (3311) 5 Tempo Back Squats (empty bar- 3311) :20 Hollow Hold :20 Superman Hold :15-:20 Active Hollow Bar Hang 8/8 Plate OH Split...
Tuesday
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 20/15 Cals on Rower then... Max Burpees STATION 2 20/15 Cals on Rower then... Max Double Unders...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10 Plate Deadlifts 10 Plate Curls 10 Plate Front Squats 10 Plate PressesStrengthMetcon (Weight)3 SETS 20 DBL DB Hammer Curls 15 DB Bent Over Rows 10...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with hard effort.B. 60:00 GPPWarm-upWarm-up (No Measure)Foam Roll During Intro! 2 ROUNDS 5 Tempo Air Squats (3311) 5...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)PARTNER WARM-UP (TEAMS OF 2) 200m Partner Slam Ball Run (partners can switch carrying the slam ball any way) 1 ROUND EACH* P1: 10 Burpees w/Jump over the Slam Ball P2: Alt....
Monday
CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max DB Push Press STATION 2 Max Lunges STATION 3 Max DB Clean STATION 4 Max Air...