Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (2 Rounds for time)2 SETS 80/60 Cal Bike -Rest 5:00 b/t Sets- (Score is Each Round for Time)B. 60:00 GPPWarm-upWarm-up (No Measure)EMOM X 10 MINUTES: MIN 1 - Row (EZ then...
Monday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM X 10 MINUTES: MIN 1 - Run 150m (EZ then Moderate) MIN 2 - SLOW Bootstrappers Squats MIN 3 - Tempo Barbell Good Mornings (3111) MIN 4 - Cycle thru...3 KB RDL + 3 KB Bent Over...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 QUICK ROUNDS 50 Single Unders 30 Bicycle Crunches 15 Air SquatsStrengthHang Power Clean (3x5)3x5 Hang Power Clean -12:00 Hard Cap- (Score is...
Monday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM X 10 MINUTES: MIN 1 - Run 150m (EZ then Moderate) MIN 2 - SLOW Bootstrappers Squats MIN 3 - Tempo Barbell Good Mornings (3111) MIN 4 - Cycle thru...3 KB RDL + 3 KB Bent Over Row/arm MIN 5 -...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Wall Balls STATION 2 Max Wall Ball Push Press STATION 3 Max Wall Ball G2OH STATION 4...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (2:30 CAP) 3 Push-Up to Pike (Down Dog) 4 LIGHT KB Suitcase Deadlifts 5 Cal. Row -Rest :30 // Quick Teaching- 2 ROUNDS (2:00 CAP) 8 Alt. Shoulder Taps in Pike...
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 Min 1: Max Plate G2OH Min 2: Max Plate Thruster STATION 2 :30 Max Cal Bike :30 Rest :30 Max...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 minutes 3 Burpees 5 Cal Row 10 LungesStrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 12 Back Rack Split Squats (R) MIN 2 - 12 Back Rack Split Squats...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m easy Run 3 rounds 2 Wall Walk 5 DB sumo dl high pull 5/5 DB Press 3 Kip Swings 5 push upsWorkoutBench Press ((4-4-4-4-4+))5-10 lbs heavier than last week 4+ is...
Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard