20.4!
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds of: 10 Calorie Row 10 Air squats/assisted pistols 5 deadlifts (PVC/Barbell) 5 hang cleans 5 strict press 5 jerksWorkoutCrossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps,...
Friday
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit the Open workout at max effort.B. 60:00 GPPWarm-upWarm-up (No Measure)2:00-3:00 Body Flow Stretching & Warm-up (Start this...
Spooky!
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)5/5, 4/4, 3/3, 2/2, 1/1 Jog Down and Back Burpees Then: :30 Pigeon/Side 10 Wall Slides 10 Air Squats w/ 2 second pauseSkillMetcon (No Measure)Skill EMOM 12 1: Double Unders 2: Muscle Up/Ring Dip...
Thursday
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 Row Into… 3 ROUNDS 5/5 KB Single Leg RDLs 5 Russian KB Swings 5/5 Single Arm KB Push Press 5 Med Ball GTO 5/5 Alt. LungesSkillWarm-up (No Measure)E2MOM x 12 MINUTES MIN 1 & 2 -...
Thursday – REST DAY or ACTIVE RECOVERY
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public Whiteboard
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)EMOM X 6 MINUTES MIN 1 - :30 Russian KBS → :30 American KBS MIN 2 - :45 Moderate Pace Bike → :45 Fast Pace Bike MIN 3 - :30 Tempo Air Squats (3331)* → :30 Tempo Goblet...
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 50ft Bear Crawl 50ft Walking Lunge 50ft Kareoka (side step + foot switch) 50ft Broad Jump 250m Row or 1:00 BikeStrengthPush Press...
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Max DB Thruster 1:00 Max Sit-ups 1:00 Walking Lunge STATION 2 2:00 Max Plank 1:00 Rest STATION 3...
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)FOR TIME (6:00 CAP) 50 Single Unders 20 Box Step-overs 50 Single Unders 10/10 Single Leg DB Deadlift 50 Single Unders 20 DBL Hammer CurlsStrengthDeadlift...
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 10 MINUTES 10/8 Calories on the Bike (Increasing...