Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Box Jumps 10 MB Push Press STATION 2 1:00 Squat Hold Rest :30 1:00 Plank Rest :30 STATION 3 AMRAP 10 Box...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)PARTNER AMRAP x 7 MINUTES P1...Bike P2...Complete 1 Round: 5 Push-ups 6 Ring Rows 7 Up-DownsPartner WorkoutMetcon (Time)16 ROUNDS FOR TIME* 8/6 Cal Bike 10 Slam...
Thursday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - X-COMPETEView Public Whiteboard
Thursday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PUMP THE JAMS! https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n AMRAP X 8 MINUTES 8/6 Cal Row 8 Light KB Russian Swing 8 Light KB Hang Snatch 4/4 Lunge w/ KB overhead 8...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - X-30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5:00 (or 2 rounds) 100m Jog 8 Glute Bridge-ups w/toes up 4/4 Spiderman Lunge :30 Row 8 Straight Leg Sit-ups 4/4 Single Arm Ring RowsWorkoutMetcon (Time)EMOM x 16...
Thursday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 any machine, then circle up with a PVC pipe for Olympic Lifting warm up with coach.StrengthSnatch (15 Minutes to Build)Clean and Jerk (15 Minutes to Build)Optional FinisherMetcon (AMRAP -...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 20 KB Swing then... Max Wall Balls STATION 2 Easy Pace Row STATION 3 20 Wall Balls then... Max KB...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 1:00 Row (Easy → Mod → Hard) 10 Groiners → 10 Kang Squats → 10 Tempo Squats (22X1)StrengthFront Squat (7-7-7-7)7-7-7-7 Front Squat -Rest 2:00 b/t...
Wednesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)FOR QUALITY (10 MIN TIME CAP) MUSICA! https://open.spotify.com/playlist/0RsC0F3okUJ3ZQkeiYUj2f 3:00 Row (increase intensity gradually) Into… 3 Sets 10 Lunges w/ Twist 12 Tempo Air...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - X-30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Plate Deadlifts → 10 Plate Ground to Overhead 10 Up-Downs → 10 Burpees 10 Glute Bridge-Ups → :45 Glute Bridge HoldWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x...