Saturday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 100m Jog 5 Push Up to Pike 10 Med Ball Cleans 5 Med Ball Thrusters 10 Kip SwingsStrengthPush Press (10RM)FOR LOAD 10RM Push Press (Score is Load)WorkoutMetcon...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)ON A 20:00 RUNNING CLOCK... Perform mobility, flexibility or self-care on the full body...10:00 lower-body and 10:00 upper-body.B. 60:00 GPPWarm-upWarm-up (No...
Saturday
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 Plank 1:00 Push-Ups STATION 2 1:00 Wall Sit 1:00 Air Squats STATION 3 1:00 Superman Hold 1:00...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)800 meter run 60 second Samson stretch per side 30 lunges 15 up-downsMetconGillum Knows Hows to Party...am i right? (No Measure)8 min amrap 200 meter run + :30...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND :30 Bike 5 Burpee Broad Jumps 10 KB Deadlifts 10 MB Front Squats Into… 1 ROUND :30 Bike :30 Arm Haulers 8 Russian KB Swings 8 MB Push PressesPartner WorkoutMetcon...
SATURDAY
CrossFit 262 - CrossFitView Public WhiteboardDeadlift (2x5 - 3x3)Hang Clean (2x5 - 3x3)Push Jerk (2x5 - 3x3)Metcon (Time)4 ROUNDS: 8 DEADLIFT (115/83) 4 BAR FACING BURPEE 8 HANG SQUAT CLEAN 4 BAR FACING BURPEE 8 PUSH JERK 4 BAR FACING BURPEE
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 8 Barbell Good Mornings 8 Kipping Swings 8 V-ups or Tuck-ups 8 Barbell RDLsStrengthSumo Deadlift (8-6-4-8-6-4)8-6-4-8-6-4 Sumo Deadlift*...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)100m Run Into… AMRAP x 5 MINUTES 20 Mountain Climbers 10 Step Ups 5/5 SA KB Push Press Into… 100m RunWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 12 MINUTES 12 Alt. KB Push...
Friday Monster Mash
CrossFit 262 - CrossFitView Public WhiteboardBeyond the Pines (Time)Part A: 12 - 10 - 8 -Single Arm Devil's Press (40/25)[50/35] -Straight Body King Kongs [Rx+ 3-2-1 Seated Legless Rope Climb on short ropes] Part B: 30 - 20 - 10 -Single Arm DB Thrusters (40/25)[50/35]...
Friday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND :30 Shoulder Taps 5 Push-Up to Pike :20 Pike Hold 10 Alt Groiners 2 ROUND :30 Handstand Hold 10 Up-Downs 10 KB deadliftsSkillWarm-up (No Measure)3 SETS 50' HS Walk or Quad...