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...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 30 Single Unders :20 Down Dog w/Alt. Calf Stretch 10 Med Ball Squat CleansSkillWarm-up (No Measure)ON A 4:00 RUNNING CLOCK... Double Under Practice (No...
Saturday
CrossFit 262 - CrossFitView Public WhiteboardClean and Jerk (1-1-1-1-1...)Build to something heavy.Metcon (Time)5 rounds for time: 10 Box Jumps (30/24) 15 Calorie Row/12 Calorie Bike or Ski 20 Jumping Lunges
Saturday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)800m Run Every 200m faster Then... 3 ROUNDS 5 Squats 10 Cossack Squats 10 Scap Pull-Ups 5 Strict Pull Ups or Ring RowsMetcon (2 Rounds for reps)2 SETS x 3 MINUTES @ EACH STATION*...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)ON A 25:00 RUNNING CLOCK... Flow between Any Monostructural Movements at a Low & Slow Pace* Run Bike Row Ski *This is not a workout. You should maintain a...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 20 Alt. DB Snatch 20 Single DB FR Lunges 20 V-Ups STATION 2 EMOM 10/8 Cal Bike STATION 3 AMRAP 20 Alt. DB Snatch...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)THIS WORKOUT IS AT 9AM!!!!! WARMUP: SHOW UP ON TIME WARMUP BRIEFING WILL BE SHARP & SHORT IF YOU ARE LATE, BE A NINJA. 800 METER RUN 1 MINUTE COUCH STRETCH PER...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (5 MIN CAP) 8 Plate Deadlifts 6 Alt. Bodyweight Lunges 4 Plate Shoulder PressWorkoutMetcon (AMRAP - Rounds and Reps)"DOUBLE AMRAP" AMRAP x 5 MINUTES 5 Plate Ground...
Friday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 sets 10 Alt. Samson Lunge Stretches 20 Mountain Climbers (Control...not sloppy!) 10 Up-Downs 7 Hand release Push-ups 5 Deadlifts, start with empty bar and buildWorkoutDeadlift...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Weight)EMOM x 8 MINUTES MIN 1 -- 12 OHS (Light-Moderate) MIN 2 -- 25 Box Jumps (24/20) -Rest 4:00- EMOM x 4 MINUTES MIN 1 -- 6 OHS (Moderate-Heavy) MIN 2 -- 20 Box Jumps...