Wednesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Minutes Cardio 2 ROUNDS 10 PVC Pass Thrus 10 Hanging Knee Raises 2 ROUNDS 10 PVC Tempo Overhead Squats 10 SupermansStrengthMetcon (No Measure)4 Rounds not for time: 30 Russian Twists (count...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 8 Cal Row 8 Jumping Squats STATION 2 AMRAP 10 Sit-Ups 10 Box Jumps STATION 3 AMRAP 12 Cal Row 12 Jumping Squats...
Wednesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 PVC Pass Thrus 5 Push-Up to Pike + :20 Pike Hold Run 100 meters 2 ROUNDS 10 PVC Tempo Overhead Squats (3211) 10 Scap Pull-UpsStrengthStrict Press (5-5-5-5-5)Shoulder...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 8/6 Cal Row 10 Air Squats 6/6 SA Ring RowStrengthMetcon (6 Rounds for weight)EVERY 1:30 x 6 SETS 1 Hang Power Clean + 1 Power Clean + 2 Front...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (6 Min Cap) 200m Run 8 Up-Downs 8 DB Suitcase or Sumo Deadlifts 8 Glute Bridge-UpsWorkoutMetcon (4 Rounds for reps)EVERY 2:00 FOR 4 SETS 200m Run Then MAX Reps of......
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (2 Rounds for time)1. 2 SETS 1200m Run -Rest 4:00 b/t Efforts- (Score is Time for Each Set) 2. NOT FOR TIME 1 Mile Jog (EZ Pace)B. 60:00 GPPWarm-upWarm-up (No Measure)PARTNER...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM 6 Renegade Rows* *1 Push-Up + 1 DB Row R + 1 DB Row L STATION 2 AMRAP 6 DBL DB Snatch 18...
262sday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds: 50 Single Unders 10 Hollow Rocks 5 Strict Pull Ups/10 Ring Rows 2 Kicks up to Handstand (wall or freestanding)SkillGymnastic Skill Session (No Measure)Pick a gymnastic skill and work for...
Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PARTNER WARM-UP… -In teams of 2 (need a light or moderate KB or DB) 1 set of each P1 → Row @ EZ Pace P2 → 10 Groiners + 10 KB or DB Swings + 5/5 KB or DB Snatch (P2 is timer) -then...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (6:00 CAP) 100m Run 8 Scap Push-ups 8 Up-Downs 100m Run 5 Push-ups 5 BurpeesStrengthPush Press (8-6-4-8-6-4)8-6-4-8-6-4 Push Press* *Second set of 8-6-4...