Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (4 Rounds for distance)FOR MAX METERS* 5:00 Row -Rest 2:30- 4:00 Row -Rest 2:00- 3:00 Row -Rest 1:30- 2:00 Row *Reset rower before each effort. (Score is Meters Each Round)B....
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)100m Run Into… 1 ROUND 10 KB Deadlift 5/5 KB Strict Press 10 Glute Bridges 5 Broad Jumps 1 ROUND 10 KB Swings 5/5 KB Push Press 5 Burpee Broad JumpsWorkoutMetcon (AMRAP -...
Thursday
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 AMRAP 10 Slam Balls 20 Slam Ball Lunges STATION 2 AMRAP 10 Slam Ball Push Press 20 Double Unders...
Lifting Thursdays
CrossFit 262 - CrossFitView Public WhiteboardSNATCH PULL + HIP SNATCH (3x3 @ 60-70%)Power Clean (1-1-1-1...)50-60-70%x2 75%x1 3x1@80%Clean Pull (3x3@95% of clean)Single Leg RDL (3x8-10 per leg)
Thursday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Run 400 easy 3 ROUNDS... 10 push ups 10 squats 10 Sit UpsWorkoutKAMIKAZE (Time)Row 1000/800 meters Run 800 meters 100 double unders 200 meter farmers carry 4 rope climbs 50 meter...
Thursday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)FOR TIME (5 MINUTE CAP) 1 ROUND 100m Run 10 KB DL 10 KB High Pull 10 Wall Ball Front Squat 1 ROUND 100m Run 10 KB SDHP 10 Wall Ball Thrusters 10...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Row or bike for 4 minutes. Rx+ nose breathing only. Then: 3 Rounds of 10 Air Squats 5 TLLTs 10 Powerball Shots (Light). Then: Go over wallball technique - how to catch the ball, where to hold it,...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (2 MIN CAP) 5 Bodyweight Kang Squats* 10 Alt. Groiners w/twist 20 Mountain Climbers *Kang Squat = Goodmorning + squat + Bootstrapper + Finish the goodmorning Into …...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (5 Rounds for time)5 SETS 20/15 Cal Bike 25 Russian KB Swing (70/53)|(53/35) 30 Box Step-Ups (24/20)* -Rest 2:00 b/t Sets- *No jump. Fast as possible step-up and down with...