Wednesday
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...
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 5 Inchworms 7 Single KB Sumo Deadlifts 7...
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...
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-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....
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 - 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 - 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...