Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND: 500m Row (increase pace every 100m) 400m Run (increase pace every 100m) 10 Tempo Air Squats (31X1) 10 Tempo Push Ups (31X1) 2 SETS: 10 DB/KB Goblet Squats (2nd set...
Saturday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 Minutes 10 Scap Push-Ups 5 Inch Worms + Push-Ups 10 Groiners + Twist -Quick Rest- AMRAP x 3 Minutes 12 Reverse Lunges 10 MedBall Strict Press 10 Broad Jumps -Quick Rest-...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardMetcon5 days of work 1 whole day to play, cmon everybody its Saturday (Time)every 5 minutes perform one movement & rest the remainder of the time 800 meter run 200 dubs 50 burpees 1k row...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (5 Rounds for time)5 SETS 500m Row -Rest 4:00 b/t Efforts- (Score is Time for Each Set)Metcon (No Measure)NOT FOR TIME 2000m Row (EZ Pace) (No Measure)B. 60:00...
FEB. 29TH WOD
CrossFit 262 - CrossFitView Public WhiteboardPush Press + Jerk (2+1)Metcon (4 Rounds for time)4 ROUNDS: (ON 4MIN CLOCK) 500M ROW 8 BOX JUMPS (24/20) 12 WALL BALLS (20/14)
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 Max Cal Bike 1:00 Recovery STATION 2 Max Double Unders STATION 3 1:00 Max Box Jumps 1:00...
Friday
CrossFit 262 - CrossFitView Public WhiteboardChipping Away (Time)50 Double Unders 50 Kettlebell Swings 53/35 40 Alternating Box Step Ups 53/35 40 Walking Lunge Steps 30 Toes To Bar 30 Deadlifts 115/73 20 Burpees over the bar 20 Ground to Overhead 115/73 10 Chest to...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP Stations (1:00 ON//:20 OFF) Station 1: MAX Cal. Bike -:20 Rest- Station 2: 5 Slam Ball Deadlifts + 5 Slam Ball Shoulder Press -:20 Rest- Station 3: Alt. Bodyweight...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES Min 1 - Slow Scap Push-ups Min 2 - Lunges Min 3 - Push-ups (21X1)* Min 4 - Step-ups Min 5 - Burpees Min 6 - Box Jumps**StrengthPush Press...
Friday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PARTNER GENERAL WARM-UP IN TEAMS OF 2… 60 Cal Row (alt. every 10 cals) While P1 row, P2 performs 10 Push-Ups + 10 Alt Step Back Lunges Into… PVC Strict Press 5-5-5-5-5 Coaches - use...