Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)ON A 20:00 RUNNING CLOCK... Perform mobility, flexibility or self-care on the full body...10:00 lower-body and 10:00 upper-body. (No Measure)B. 60:00...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND (:45 ON // 15 OFF) MVMT 1 - Burpees -:15 Rest- MVMT 2 - Row -:15 Rest- MVMT 3 - Knee Push-Ups -:15 Rest- MVMT 4 - KB Sumo Deadlifts -:15 Rest- MVMT 5 - Alt....
Monday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (10 MIN CAP) :30 High Knees :30 Butt Kicks 10 Scap Pull Ups 5 Cat/Cows 10 Good Mornings 5 Tempo Squat, empty bar or PVC (3331)StrengthBack Squat (3-2-1-3-2-1)Warm Up: 50%x4,...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 8 Alt. Step-ups 8 Up-Downs 8 DeadliftsStrengthMetcon (7 Rounds for weight)EVERY 1:30 FOR 7 SETS 1 Above the Knee Power Clean + 1 Below the Knee...
Monday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (10 MIN CAP) :30 High Knees :30 Butt Kicks 10 Scap Pull Ups 5 Cat/Cows 10 Good Mornings 5 Tempo Squat, empty bar or PVC (3331)StrengthBack Squat (5-5-5-5-5)WorkoutPOINT...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS... 10 Arm Haulers 10 Sit Ups 2 ROUNDS... 5/5 Tempo DB Strict Press (30X1) 10 Box Jumps + Step-Down (Low Box)WorkoutMetcon (Time)2 ROUNDS FOR TIME 10 DB Strict Press...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)TABATA WARM-UP...Grab a plate, and a mat: 4 SETS x 4 STATIONS (:20 on / :10 off) -Rotate between each movement in each set MOVT 1- Plate G2O MOVT 2- Plate Strict Press...
Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
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 EMOM 20 Russian Twists STATION 2 EMOM 30 Double Unders STATION 3 EMOM 8 DB Box Step Overs STATION...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 10 Alt. Box Step Ups 10 Banded Goodmornings 10 Alt. Curtsy Lunges 5/5 SL Glute Bridge w/ :02 Pause at the top Into.. 2 ROUNDS 10 Box Jumps 10 RKB Swings...