Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 15 Up-Downs then... AMRAP Max Calorie Bike STATION 2 15 Up-Down then... AMRAP Max DB Swing STATION 3 15 Up-Down...
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 1:00 Row @24 strokes/minute 10 Bodyweight Romanian Deadlifts* :30 DBL KB Front Rack Hold 1 ROUND 1:00 Row @28 strokes/minute 10 DBL KB RDLs** :30 DBL KB Front Rack...
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...
Tuesday
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 Max Meter Row STATION 2 Box Step-Ups STATION 3 Max Meter Row STATION 4 Box...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 4 DBL DB Sumo Deadlifts + 4 DBL DB Sumo Deadlift High Pull 8 Alt. Step-Overs (no weight) 4/4 Moose Antlers :30 Tuck Hold 2:00 Rest … explain the DBL DB Snatch...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell! 1 set of each, starting with: 15 Banded Face Pulls 10 BB Strict Press 5/5...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS (8:00 CAP)* 10 Scap Push-ups → 10 Push-ups :30 OH Plate Hold 10 Up-Downs → 5 Burpees :30 HS Hold or Wall Walk HoldStrengthMetcon (Weight)EMOM x 8...
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)2-3 min of Thoracic mobility with a foam roller then foam...
Monday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 200m Run or 1:00 Bike 15 Banded Pull-aparts 10 Banded High Pulls 10 Banded Strict PressStrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 4...
Monday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND of :40 Work // :20 Rest Movement 1: Medicine Ball Front Squats Movement 2: Scap Push-Ups Movement 3: Medicine Ball Push Press (to a target) Movement 4: Row Movement...