Monday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)600 meter coffee talk jog. Go over your weekend with a workout buddy. 2 SETS Row 250 @ 2k pace 3 strict burpees 3-7 strict pull ups or ring rows (strict form, easy-ish set) 3-7...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 50 Single Unders 12 Reverse Lunges 10 Step-ups 1 ROUND 25 Fast Single Unders 25 High Jump Single Unders 10 Air Squats 8 Box Jumps 1 ROUND 30 Double...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (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...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND :45 Hollow Rocks - :15 Rest - :45 Slam Ball Deadlifts - :15 Rest - :45 Alt. Skaters Into … 1 ROUND :45 SLOW Arm Haulers - :15 Rest - :45 Slam Ball Ground 2 Overhead -...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations STATION 1 MAX DB Hang Squat Clean & Jerk STATION 2 MAX Weighted Sit-Ups STATION 3 MAX DB Farmer's Reverse Lunges STATION 4...
Monday Waves
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Coffee Talk Jog (tell a friend about your weekend) Then: 3 Rounds 8 PVC Thrusters 6 PVC Good Mornings 4 Alternating Down Dog -> PigeonStrengthBack Squat (3-2-1-1-3-2-1-1)50-60-70%x4 Wave...
Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 200m Run 10 Squat 7 Push Ups 10 Glute Bridge :20 Handstand or PlankWorkoutMetcon (4 Rounds for reps)EMOM x 20 MINUTES MIN 1 - :45 DBL KB FR Hold MIN 2 -...
Sunday
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 :30 Max Cal Row :30 Recovery :30 Max Cal Row :30 Recovery STATION 2 :30 Max Plate Ground to...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (3:00 Cap) 10 PVC Pass Thrus 5 Inch Worm + Push Up 10 Bootstrappers 10 Tuck-Ups https://www.youtube.com/watch?v=obVuc0wZossStrengthBench Press (2-2-2-2-2)Same...