Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 15 Jumping Jacks 10 Air Squats 8 Step-ups 6 Up DownsStrengthMetcon (Weight)ON A 12:00 RUNNING CLOCK... Build to a Heavy Weight of the Complex 1...
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...
Thursday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Row 500 meters Jog 400 meters 10 ring rows 100 single unders 1 rope climb Get ready.WorkoutMean Duck (AMRAP - Rounds and Reps)AMRAP x 35 MINUTES Row 1000/800 meters Run 800 meters...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Bike :30 Lunges 7/7 SA DB DL 5/5 SA DB Swing 3/3 SA DB PressStrengthBench Press (10-10-10)10-10-10 Bench Press (Score is Weight)WorkoutMetcon (No...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)400m Group Run Into… AMRAP x 5 MINUTES (w/ a pair of light DBs) 5 Inch Worms 10 Alt. Cossack Squats 5/5 SA Deadlifts 10 Hang Muscle CleansWorkoutMetcon (Time)3 ROUNDS FOR...
Thursday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Thursday
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 AMRAP 8 DBL DB G2OH 8 DBL DB Front Squats STATION 2 AMRAP 10 Push-Ups 10 Box Jumps STATION 3 AMRAP...
Lift Thu
CrossFit 262 - CrossFitView Public WhiteboardSnatch Pull + Hang Snatch (Building in weight.)ComplexWork on straight, engaged pull. Then powerful extension from the hang and dropping under quick.Power Clean (Building in weight.)Need to work on straight pull with full...
Wednesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)GENERAL WARM UP 400m easy Run Into… 1:00 Groiner Stretch (Left) 1:00 Groiner Stretch (Right) 1:00 Couch Stretch (Left) 1:00 Couch Stretch (Right) Into… AMRAP x 4 MINUTES 20 Mountain...