Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - CrossFitView Public WhiteboardWarm-upMetconburn notice (4 Rounds for time)4 ROUNDS 20 pushups - or - overhead press with a light object 20 squat thrusts (no push ups/no jump burpee) 20 step back lunges, 10 per leg 20 squats -...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 2 DB Up-Down DL 4 DB Strict Press 6 DB DL STATION 2 AMRAP 2 DBL DB G2OH 4 DB Push Press 6 DB DL STATION 3 AMRAP...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 10 Scap Push Ups 10 KB DL 5 Up Downs Into… 1 ROUND 8 Knee Push Ups 8 KB Upright Rows 8 Jump Squats Into… 1 ROUND 6 Push Ups 8 Russian KB Swings 10 Alt. Step...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (AMRAP - Rounds and Reps)PARTNER WORKOUT IN TEAMS OF 2... AMRAP x 20 MINUTES* 40 Cal Bike 40 Push Press (135/95) 40 Burpees Over Bar 40 Front Rack Reverse Lunges 400m Run *P1...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)TABATA-ISH 4 ROUNDS…:20 ON / :10 OFF Single Unders Alternating Leg Single Unders Big Jump SIngle Unders Double Unders 4 ROUNDS...:20 ON / :10 OFF Scap Push-Ups...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)Have athletes grab a light DB... EMOM x 6 MINUTES Min 1 -- Row (EZ→Mod) Min 2 -- 3/3 SA DB Burpee Min 3 -- 6/6 BW Lunges Min 4 -- Row (Mod→Hard) Min 5 -- 6/6 SA DB Push Press...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 20 Box Jumps *Rest remainder STATION 2 30 Wall Balls *Rest remainder STATION 3 20 Alt. DB...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (4 Rounds for time)FOR TIME 2000m Row -Rest 2:30- 1000m Row -Rest 2:00- 500m Row -Rest 1:30- 250m Row (Score is Time Each Round)B. 60:00 GPPWarm-upWarm-up (No Measure)2...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)MUSIC FOR YOUR EARS & BRAIN! https://open.spotify.com/playlist/6RrI0GdCUQK5Zf8uAhhsMO OR - play any playlist in Spotify or other platform while you workout in Zoom! On...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 10 Scap Push-ups 5/5 SA Ring Rows 10 Push-ups 5 Slam Balls 10 Slam Balls Strict PressStrengthBench Press (5RM)ON A 15:00 RUNNING CLOCK... Build...