Wednesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Michael & Danny's Playlist! https://open.spotify.com/playlist/0rdOSwDYgT5UAUi5dAcMw0 3 Rounds: 20 Butt Kickers 20 High Knees 20 Prisoner Jacks 2 Rounds 10 "Air" Sumo Deadlifts 10...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)1. ON A 12:00 RUNNING CLOCK... Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good for 12:00. (No...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Plank :30 Mountain Climbers STATION 2 1:00 Bar Hang :30 Ring Rows STATION 3 1:00 Hollow Hold...
Tuesday
CrossFit 262 - CrossFitView Public WhiteboardStrengthMetcon (No Measure)4 Rounds Not For Time: 5-10 Strict Pull Ups [Rx+ add in Muscle Ups or Muscle Up Drills] 10 Supinated Barbell Bent Over Rows 15 GHD Sit Ups 2 Rope ClimbsHome Version: 4 Rounds 20 Bent Over Rows...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 2 MINUTES 20 Jumping Jacks 8 Box Step-ups -:30 Rest- AMRAP x 2 MINUTES 20 Mountain Climbers 10 Russian KBS -:30 Rest- AMRAP x 2 MINUTES 5 Box Jumps 10...
Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)5 minute AMRAP 50 jumping jacks 40 mountain climbers 30 Hip Bridges 20 Squats 10 Up Downs (No Push Up Burpees REST 1 MINUTE Tabata Plank - 20 seconds on/10 seconds off 8 Rounds If...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)TABATA 8 ROUNDS (:20 ON // :10 OFF) MVMT 1 - Jump Rope // 2nd Round - Double-Unders MVMT 2 - Alt. Step-Ups // 2nd Round - Single Arm Front Rack Alt. Step-Ups (switch arms...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (2 Rounds for time)1. 2 SETS 1 Mile Run -Rest 4:00 b/t Efforts- (Score is Time for Each Set) 2. NOT FOR TIME 1 Mile Jog (EZ Pace) (No Measure)B. 60:00 GPPWarm-upWarm-up (No...
Monday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)BODYWEIGHT FLOW… 1 Push Up 1 Superman 1 Squat 1 Lunge/Leg 1 Sit Up 1 V-Up Then 2 of each, 3 of each, 4 of each & 5 of each. Then… 1 SET :30 Hollow Hold 1:00 Plank Hold 1:00 Active...
Monday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)8 Min. Bodyweight Flow -400m run/row/jog/bike buy-in then: 10 Jumping Jacks 5 Pushups to Down Dog :20 Pigeon Per Side :20 Lizard Per Side 5 Wide Leg Squats 5 Medium Leg Squats 5 Narrow Leg...