Friday
CrossFit 262 - CrossFitView Public WhiteboardPower Snatch + Full Snatch (12 Minute EMOM)Build in weight as technique allows.Metcon (AMRAP - Rounds and Reps)15 Minute AMRAP 30 Wall Balls (20/14) 30 DB Snatch (50/35) 30 Deadlifts (135/93)
Friday
CrossFit 305, CrossFit 262, CrossFit A1A - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Work - Hit GPP Hard!B. 60:00 GPPWarm-upWarm-up (No Measure)GENERAL WARM-UP AMRAP X 4 MINUTES 6 Push-ups 8 Kipping Swings 10 Air Squats -THEN-...
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A - NC30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 4/4 Single Arm DB Suitcase Deadlift (increase weight over the course of 3 rounds) 5 Up-Downs 20 Alt. Shoulder Taps 5 Inch Worms + Tempo Push Up (21x1)* *:02...
Beeeeeeefy!
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardGet FIT then get SWOLE! (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 500m Row 21 Air Squats 15 Shoulder to Overhead Scaled (45/33 or DBs) RX+ (95/65) RX (65/45) -Rest 3:00- AMRAP x 3 MINUTES Max...
Beeeeeeefy!
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardGet FIT then get SWOLE! (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 500m Row 21 Air Squats 15 Shoulder to Overhead Scaled (45/33 or DBs) RX+ (95/65) RX (65/45) -Rest 3:00- AMRAP x 3 MINUTES Max Burpee to...
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 1:00 Bike (EZ→ Mod → Hard) 8/8 SA RKBS → 10 RKBS → 12 KBS 10 Scap Pull-ups 15 Banded Face Pulls 20 Plank Shoulder TapsStrengthMetcon (No Measure)EMOM x...
Thursday
CrossFit 262 - CrossFitView Public WhiteboardSnake Ears (Time)With a partner, trading off as desired: For Time: 200 Double Unders 800m Run/1000m Row 50 Box Jumps (24/20) 800m Run/1000m Row 50 Jumping Lunges 800m Run/1000m Row 50 Bar-Touch BurpeesMust go in that order....
Thursday – REST DAY
CrossFit 305, CrossFit 262, CrossFit A1A - NC COMPETEView Public Whiteboard
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Run 400m... Rest Remainder STATION 2 2:00 Max Sit-ups... Rest 1:00 STATION 3 2:00 Max Box...
Oh, You’re Fit?
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardFIT TEST (2 Rounds for reps)With a 12 minute running clock: Run 1 mile then in remaining time Max Meters on Rower Rest to 18 minutes Then... 12 Minute AMRAP 6 Strict Pull Ups 12 Push Ups 18 Butterfly Sit Ups...