Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND (3:30 MIN CAP) 5/5 SA Strict Press w/:02 pause overhead 5/5 SA Upright High Pulls 5 Cal. Row 5 Up-Downs 1 ROUND (3:30 MIN CAP) 5/5 SA Strict Press* 10 KB Sumo...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (AMRAP - Rounds and Reps)AMRAP x 15 MINUTES 3 Up-Down + Ring Muscle-Ups 25 Hang Power Snatch (95/65) 75 Double Under (Score is Rounds + Reps)B. 60:00 GPPWarm-upWarm-up (No...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Run 200m in remaining time... Max Up-Down to plate STATION 2 Bike 600m in remaining time... Max Jumping Squats STATION...
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...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 10 Up-Downs 20 Lateral Hops Over Bar 10 Alt. Box Step-ups (20) 1 ROUND 10 Up-Downs Over Bar 10 Alt. Box Step-ups (24) 1 ROUND 5 Bar Facing Burpees 10 Box...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (5 MIN CAP) 1:00 Bike 5 Bodyweight Lunge-Lunge-Squats 10 Alt. Step-UpsWorkoutMetcon (Weight)EMOM x 15 MINUTES MIN 1 - 15/12 Cal. Bike MIN 2 - 7 Single DB...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)ON A 15:00 RUNNING CLOCK... Perform mobility, flexibility or long warm-up for the upper back / shoulders. Use this time to work on your body and improve ROM or...
Tuesday
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 :45 Russian Twists :45 Tuck Hold STATION 2 Max Cal Bike STATION 3 :45 Up-Downs :45 Plank Hold...
Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)ON A 10:00 RUNNING CLOCK… 4:00 Bike/Row/Ski/Run (mix it up, your choice) -THEN- AMRAP WITH REMAINING TIME LEFT 10 Ring Rows or 5 strict pull ups 10 KB DL 10 Alt Step Ups 10 Nurpees...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardStrengthShoulder Press (5RM)ON A 12:00 RUNNING CLOCK... Build to a 5RM Strict Press (Score is Weight)WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 15 MINUTES 500m Row 40 Toes 2 Bar 30...