Thursday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 5 Push-Up to Down Dog :20 Hollow Hold 20 Shoulder Taps Run 300mSkillWarm-up (No Measure)ON A 12:00 RUNNING CLOCK... Practice HS Walk Skill* *Beginner - Bear Crawl or Box...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (6 min cap) 5 Wide Stance Good Mornings 30’ Bear Crawls 5 Box Jumps 30 Mountain Climbers 5 Kang SquatsStrengthSumo Deadlift (8-6-4-4)8-6-4-4 Sumo...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 10 Ring Row 10 Up Downs :20 Push-ups PlankWorkoutMetcon (Calories)AMRAP x 5 MINUTES MAX Calorie Bike -Rest 1:00-Metcon (Time)5 ROUNDS FOR TIME 10 Push-Ups...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Enjoy the reduced volume...hit the class workout and strength.B. 60:00 GPPWarm-upWarm-up (No Measure)1 ROUND 5 Push-Up to Down Dog...
2020 is gonna be a great year I love all you guys
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetconMetcon (Time)with a partner, breaking up however you like, but you must finish each element before moving to the next one: 1 mile run 100 Air Squats 500 double unders 200 Air Squats 100...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 100m Run 5 DB Up-Downs 5 DBL DB Russian Swings 5 DBL DB DeadliftsStrengthMetcon (Weight)3 SETS 10 Tempo Knees 2 Chest (2111) 15 Hammer Curls 15...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)200m Jog at conversational pace Into … 2 ROUNDS 50m High Knees 50m Butt Kickers 10/10 Split Squats 10 Hollow Rocks 10 Arm Haulers Into … 200m Run at workout paceWorkoutMetcon...
Wednesday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Jumping Lunges 20 Russian Twists STATION 2 2:00 Hard Bike 1:00 EZ Bike 1:00 Hard Bike STATION 3 AMRAP 10 DB...
Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 6 Alt Box Step up 6 Russian KB Swings 20 Alt. Deadbugs THEN... 2 ROUNDS 6 Box Jump + Step Down 6 American or Russian Swings 20 Alt. Bird Dogs THEN... 2 ROUNDS 6 Box Jumps...