Happy Birthday Asha!!
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardCOPS N ROBBERS! (AMRAP - Reps)Pretty simple formula here: 1 minute of work, 1 minute of rest ALL OUT on EVERYTHING! If you wanna have some fun, do the partner version and switch back and forth...
THE REVENGE OF TACOCAT!
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public Whiteboard🌮😸 TACOCAT'S REVENGE! (Time)Tall Power Snatch, 20 reps https://youtu.be/aPK6wE0fUEk Abmat sit ups, 20 reps Clean, Hang Power, 20 reps Overhead Press, 20 reps Cross Body Knee to...
You Are A Maniac (On The Dance Floor!)
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-up (No Measure)FUNKY JAMS! https://open.spotify.com/playlist/7HlXNs9y1tJUDDPc3EC23T BORED? Still able to go outside and run? Try this!...
GET SWOLE BRO
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-up (No Measure)2 minutes cardio of choice! Run, row, jump rope, burpees, jumping jacks, etc into: 3 minute AMRAP 5 Plank to DownDog 5 push ups 5 squats 5 good morningsSWOLE IS THE GOAL SIZE...
OH YOU THOUGHT IT WAS SKWAT DAY HUH?
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-up (No Measure)This is THE Jeff playlist aka Everybodies Playlist: https://open.spotify.com/playlist/1vDitSP8PT4r2fqEicMhSR WARM UP! Sets of 9, 6 & 3 reps in a circuit of: Mountain Climbers...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 5/5 SA KB DL 5/5 Single DB Front Squats 5/5 Single DB Thrusters 20 Mountain ClimbersStrengthMetcon (Weight)3 SETS* 8 SA KB or DB Deadlifts 8 SA...
SUNNNDAAAYYYYY
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-up (No Measure)Moderate tempo, moving as a group as much as possible: 10 Leg Swings Front/per leg 10 Leg Swings Side/per leg 10 Arm Circles Small 10 Arm Circles BIG 10 Windmills 10 Touch and...
Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - 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 Max DB Deficit Push-Ups 1:00 Max DB Renegade Row STATION 2 1:00 Max DB DL 1:00 Max DB Power...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Groiners 10 Bootstrappers 10 Pike to Push -Up 10 Deadbugs Into... 2 ROUNDS 5/5 SA DB Thrusters 5/5 SA DB Deadlift 10 Up Downs 10 V-Ups or Tuck UpsWorkoutMetcon...