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...
Monday
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.3 at max effort. Do not double up workouts...hit one with everything you've got.B....
Monday
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 AMRAP 10 DB Ground to OH 10 Sit-ups STATION 2 EMOM 10 Burpees STATION 3 AMRAP 10 DB Front Rack Lunges 10 Mountain...
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Wall Ball 20 Russian Twist STATION 2 500m Row Rest 1:00 Max Meters in Time Remaining STATION 3 AMRAP 10 WB...
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - CrossFitView Public WhiteboardWarm-upStrengthSquat Clean (1x3)ON A 8:00 RUNNING CLOCK... Build to Squat Clean for the Workout *Shorter time here is intentional...weight should be something that is "heavy" but you know you can...
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 100m Run 20 Single Unders 10 RKBS 20 Plank Shoulder Taps 10 Up-DownsStrengthMetcon (AMRAP - Reps)3 SETS 15 Box Dips into... MAX DBL KB Strict Press...
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS :20 Bike (EZ → Mod → Hard) 4/4 DB Bent Over Row 6 DB Hang to Overhead 16 Plank Alt. Shoulder TapsWorkoutMetcon (AMRAP - Reps)AMRAP x 14 MINUTES* Max Cal. Bike...
Sunday – REST DAY or ACTIVE RECOVERY
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public Whiteboard
Saturday
CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Walking Lunges 1:00 Wall Sit STATION 2 1:00 Push-ups :00 Tuck Hold STATION 3 1:00 Mountain...