Beefy!
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardTRAMRAP 3.3 (AMRAP - Reps)AMRAP 6 of: 6 Box Jumps or Step Ups 24/20 6 Toes To Bar Rest 4 minutes AMRAP 6 of: 6 - 4' Burpee Broad Jumps Jumps 6 - Jumping Lunges Rest 4 Minutes AMRAP 6 of: Bar Touch...
Friday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 200m Run :20 Plate Hops 10 Glute Bridges 5 DB Deadlifts (Light-Moderate)WorkoutMetcon (6 Rounds for time)EVERY 2:30 FOR 6 SETS 10 DB Deadlifts 30...
Friday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 9/9 Single Arm DB Deadlift 7/7 Single Arm DB Bent over Row 5/5 Single Arm DB Upright Row 3/3 DB SnatchStrengthBent Over Row (15-15-15)3 SETS 15 Bent...
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
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...
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 – REST DAY or ACTIVE RECOVERY
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public Whiteboard
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...
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...