Monday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 25 Jumping Jacks 25 Mountain Climbers 25 Lateral Jumps over DB -into- 2 ROUNDS 10 Alt. DB Press 10 Alt. DB Bent Over Rows 10 DBL DB Swings 10 DB...
Monday
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2-3 ROUNDS (8 min CAP) 10 PVC Pass Thrus 10 Plate Strict Press 25ft Waiter Walk R* 25ft Waiter Walk L 10 Alt Groiners 20 Plank Shoulder Taps** 2 Wall Walks *Waiter Walk = Plate...
Monday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 100m Arms Only Rowing 5 Burpees 8 Alt. DB Deadlifts 1 ROUND 100m Arms + Hips Rowing 5 Burpees 8 Alt. DB Deadlifts + High Pull 1 ROUND 100m Arms + Hips + ½ Pull...
Monday
CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max DB Push Press STATION 2 Max DB Sumo Deadlift STATION 3 Max Flutter Kicks STATION 4...
Sunday
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 Row 500m (rest remainder) STATION 2 25 Burpees (rest remainder) STATION 3 2:00 Max Plank (every...
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Bootstrapper :30 Cossack Squats :30 Inch Worms DL Focused Warm-up (with a barbell) 2 ROUNDS 5/5 RDL :30 Mountain Climbers 10 Sumo Deadlifts :30 Up-Downs 10...
Sunday – REST DAY or ACTIVE RECOVERY
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public Whiteboard
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (6 MINUTE CAP) 5/5 SA Ring Row 5/5 SA RKBS 5/5 SA KB FR Lunge 5/5 Suitcase Deadlift 50’ Bear CrawlStrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 15...
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 10 Scap Push-ups 10 Forward Lunges 10 Slam Ball Bent Over Row 10 Slam Ball Deadlift 1 ROUND 20 Alt. Shoulder Taps 10 Alt. Reverse Lunges 10 Slam Ball Overhead...
Saturday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 10 BB Deadlifts 8 BB Hang Power Cleans 6 BB Strict Presses 4 Broad JumpsWorkoutMetcon (3 Rounds for time)3 SETS FOR TIME 500m Row 30 Up-Downs...