Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (4 Rounds for calories)FOR MAX CALS* 5:00 Bike -Rest 2:30- 4:00 Bike -Rest 2:00- 3:00 Bike -Rest 1:30- 2:00 Bike *Reset bike before each effort. (Score is Cals Each Round)B....
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Slam Balls 10 Slam Ball Lunges STATION 2 AMRAP 15 Slam Balls 15 Slam Ball Sit-Ups STATION 3 AMRAP 20 Slam...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)FOR TIME (7:00 CAP) 1 ROUND 10 Scap Pull-ups 10 Knee Push-ups :30 OH Plate Hold 1 Wall Walk 1 ROUND 10 Ring Rows 10 Hand Release Push-ups :30 OH Plate Hold 1...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 10 Up-Downs 10 KB Deadlift 8 Knee Push-ups 8 KB Up-Right Row 6 Burpees 6 KB Sumo DL High PullWorkoutMetcon (Time)FOR TIME 500m Row -2:30 HARD CAP- (Score is Time)...
Thursday Lifting
CrossFit 262 - CrossFitView Public WhiteboardSnatch Pull + Hang Snatch (4x2(snatch pull + knee))ComplexPower Clean (3x1 @ 85%)50-60-7-x2 75-80x1 3x1 @ 85% (5% heavier than last week)Clean Pull (4x3 @ 100%)Single Leg RDL (3x8-10)Make them better than...
Thursday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Thursday
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 :30 Double Unders :30 Burpees :30 Double Unders STATION 2 :30 Max Cal Bike :30 Recovery :30 Max Cal...
Thursday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PLAY A GAME! then... 3 ROUNDS 5 Inch Worm + Push-Up 10 KB Sumo DL :20 Jump Rope* 1st Round: Single Unders 2nd Round: Backwards Single UndersWorkoutWalk In The Park (Time)1000/800...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES* :30 Bike (increase RPM by 2, every round!) 10 Alt. Cossack Squats** 5/5 Single Arm Ring Rows *Every minute on the minute (including 3-2-1 GO), perform 5...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for time)ON A 3:00 RUNNING CLOCK... 20 Push-up 30 Russian KB Swing (70/53) 75 Double Under -Rest 1:30- ON A 5:00 RUNNING CLOCK… 40 Push-up 50 Russian KB Swing 100...