Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES :30 Bike 3 SA DB Strict Press + 3 Push Press (R) 3 SA DB Strict Press + 3 Push Press (L) 12 BW LungesStrengthBench Press (5-5-5-5)5-5-5-5 Tempo...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 Quick Rounds (5:00 Cap) 10 Wall Ball Front Squats 20 Mtn. Climbers 10 Tuck Ups 20 Jumping Jacks 10 DB High PullsPartner WorkoutMetcon (Time)IN TEAMS OF 2 ... FOR TIME** 140...
Thursday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Hollow Hold 1:00 Max Push-Ups STATION 2 :30 Glute Bridge Hold 1:00 Max Sit-Ups STATION 3 :30...
Thursday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)GUIDED WARM UP... Row 1:00 100m Run Row 1:00 :30s Hollow Hold/Wall Sit/Glute Bridge 10 Push Up to Pike 10 Lunges Into... Movement ReviewWorkoutBreak Up rto Make Up (AMRAP - Rounds...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 100m Run 5/5 Single Arm, Single Leg Bent over Row* 10 Glute Bridges 5 Inch Worms *Position is similar to an RDL, right foot planted, left arm performs...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 8 Cal Row 10 Alt. Plank T-Twists* 20 Walking Lunges *From a plank, twist into a side plank and create a "T" shape with the body, reaching one arm up to the...
Thursday Lifting
CrossFit 262 - CrossFitView Public WhiteboardSnatch Pull + Hang Snatch (Below Knee) + OH Squat (Build up in the complex)Power Clean + Hang Squat Clean + JerkBuilding as far as technique allows.Front Squat (2-2-2-2-2...)3 second pause on first rep. Build to higher than...
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 Run 400m then Max Box Step-Ups in remaining time STATION 2 Run 400m then Max KBS in remaining time STATION 3 Run 400m...
Wednesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PARTNER AMRAP - 4 MIN P1: Row (Moderate Pace, Nasal Breathing) P2: Completes (then athletes switch!) 8 Groiners 8 Scap Push Ups 8 Scap Pull Ups -Rest 1:00- PARTNER AMRAP - 4 MIN P1:...