Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 200m Run 10 DB Goblet Box Step-Overs 7/7 DB Strict Press 5 BurpeesStrengthPush Press (10-10-10)10-10-10 Push Press (Score is Weight)WorkoutMetcon (No...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (AMRAP - Rounds and Reps)AMRAP x 35 MINUTES* 400m Run 500m Row 1000m Bike 20 Perfect Push-Ups 30 Sit-Ups 40 Walking Lunges 1:00 Athlete Option** *Goal is to move steadily for...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 10 Box Step-Overs :30 Cross Body Hold/Side 10 KB Deadlifts -1:00 Rest // Review- 1 ROUND 5 Box Jump Overs :30 Cross Body Carry/Side 10 Russian KBSWorkoutMetcon (AMRAP...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardMetcon (No Measure)3 Rounds not for time: 12 GHD Sit Ups 12 GHD Hip Extensions 12 Side Bends/Side 2 Rope ClimbsMetcon (Time)For Time: 2 Rounds: 600m Row 40 Wallballs 20 Hang Power Snatch (75/53)
Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure):30 Single Unders :30 Single Leg Single Unders (Left) :30 Single Leg Single Unders (Right) :30 Backwards Single Unders* :30 Double Under/ Double Under attempts *Rope rotates in the...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 8/6 Cal Row 6 Burpees 4 Alt. GroinersStrengthFront Squat (5-5-5-5)5-5-5-5 Tempo Front Squat (4211) (Score is Weight)Workout"FAR FROM HOME"...
Tuesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)With a partner: Switch off every :45 on rower/bike/ski erg for 12 minutes. Get sweaty, get a good cardio warm up.StrengthMetcon (No Measure)3 Rounds not for time: 12 Ring Dips 12 Low Ring Push...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)TABATA #1 :20 ON // :10 OFF; 8 ROUNDS MVMT 1 - Slam Ball Deadlifts MVMT 2 - Hollow Hold MVMT 3 - Air Squats MVMT 4 - Alt. Groiners -1:00 Rest // Review TABATA #2 MVMT 1 -...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)EXTENDED RUNNING WARM-UP 200m Jog into... 2 SETS 50' Butt Kickers 50' High Knees 25' Walking Leg Kicks 25' Ankle Grab + Bow into... 3 SETS (Increase pace each...
Tuesday
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 1:00 Max Double Unders 1:00 Plank 1:00 Max Double Unders STATION 2 AMRAP 10 Hollow Rocks 10 DB...