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...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for time)3 SETS 60/50 Cal Bike -Rest 4:00 b/t Sets- (Score is Each Round for Time)B. 60:00 GPPWarm-upWarm-up (No Measure)2 ROUNDS (12 MIN CAP) 1:00 Bike (Increasing...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 TABATA Superman/Hollow Hold (Alternating) STATION 2 TABATA Split Squat (R leg) STATION 3 TABATA Split Squat (L leg)...
Monday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 1:00 Row (Increasing Pace Each Round) 5/5 Single Arm DB Strict Press :30 Bar Hang 5 Inchworms -THEN - 2 ROUNDS 1:00 Row (Increasing Pace Each Round) 10 Plank to Downward Dog :30 DB...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 100m Run 5/5 Single Arm Ring Rows + 10 Ring Rows :30 Row 10 Scap Push-Ups + 10 Alt. Plank Arm Reaches* 10 Push-Ups *Alt. Plank Arm Reaches: In a tall plank position,...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure) AMRAP x 6 MINUTES* 30 Single Unders 10 Med Ball Front Squats 10 Med Ball Strict Press *3:00 into the AMRAP switch movements to the below: 20 Double Unders or 5...
Monday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardChallenge of the Week!COW - Week 2020 #6 1 Mile run (Time)A1A -2 laps around the park. Start outside the front door, finish line is returning back to the front door after your second lap is completely. 305 -...
Sunday
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 5 Push-Ups 10 Air Squats 15 Sit-Ups STATION 2 EMOM 6 Burpees + 6 Ring Rows STATION 3 AMRAP 15 Sit-Ups 10 Air...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES :30s Hollow Hold 10/8 Cal Row 10 Step Ups 5/5 SA DB Strict Press :30s Shuttle RunStrengthMetcon (No Measure)EMOM x 9 MINUTES MIN 1 - :40 DB...
Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard