Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND
15 KB Deadlift
10 Up-Downs
5 Inchworm + Push-up
into…
1 ROUND
12 KB High Pull
8 Burpees
4/4 Reverse Lunges
into…
1 ROUND
10 KB SDHP
5 Push-ups
Strength
Bench Press (5-5-5-5)
5-5-5-5
Tempo Bench Press (2211)
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
10 KB Sumo Deadlift High Pull (53/35)|(35/26)
10 Push-ups
-1:00 Rest-
AMRAP x 4 MINUTES
8 KB Sumo Deadlift High Pull (53/35)|(35/26)
8 Up-Downs
-1:00 Rest-
AMRAP x 3 MINUTES
6 KB Sumo Deadlift High Pull (53/35)|(35/26)
6 Burpees
(Score is Rounds + Reps)
Announcements
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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Bike
10 Alt. Step-Ups
6/6 Single Arm KB High Pulls
-1:00 Rest-
1 ROUND
1:00 Bike (faster RPM this round)
10 Alt. Step-Ups w/light KB
10 KB Upright High Pulls
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 16/13 Cal. Bike
MIN 2 – 14 KB Goblet Box Step-Ups
MIN 3 – 18 Upright KB High Pulls
(Score is Load)
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
Run 800m
Max Push-Up to Pike in remaining time
STATION 2
Row 800m
Max DB Hang Power Cleans in remaining time
STATION 3
Bike 40/35 Cal
Max DB Front Squats in remaining time
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up (No Measure)
44 synchronized burpees
Partner Workout
Metcon (Time)
“Daniel Martinez and his twin turns 44”
TEAMS OF 2…
2 rope climbs 18’
1976 m row
16 clean and jerks 135/93
44 Wall Balls 20/14
44 pull-ups
44 burpees broad jump 4’
44 MB lunges
800m run (P1 and P2 run together)
*P1 works while P2 rests. Athletes can switch as needed
(Score is Time)
Announcements
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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
PLAY A GAME!
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15-12-9
Plate Ground to Overhead
Burpees to Plate
-12:00 Hard Cap-
(Score is Time)
Optional Finisher
Metcon (No Measure)
2-3 SETS
1:00 Plate Gun Hold
15 Overhead Plate Tricep Extensions
(No Measure)
Announcements
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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Strength
Workout
Metcon (Time)
Daniel Martinez and his twin turns 44″
TEAMS OF 2…
2 rope climbs 18’
1976 m row
16 clean and jerks 135/93
44 Wall Balls 20/14
44 pull-ups
44 burpees broad jump 4’
44 MB lunges
800m run (P1 and P2 run together)
*P1 works while P2 rests. Athletes can switch as needed
(Score is Time)
CrossFit 262 – CrossFit
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Thruster (2×5 – 2×3 – 1×2 – 3×1)
Metcon (Time)
4 ROUNDS:
500M ROW
20 AIR SQUATS
20 BUTTERFLY SIT-UPS
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
15 Burpees
STATION 2
EMOM
15/12 Cal Row
STATION 3
EMOM
15 DB Suitcase Deadlift
STATION 4
EMOM
12/8 Cal Bike
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 4 MIN (w/light KB)
30 Single Unders
5/5 SA Ring Row (easy angle)
25’ SA Farmer’s Carry (right)
25’ SA Farmer’s Carry (left)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
40-30-20-10
Ring Rows
Double-Unders
-Rest 2:00-
AMRAP x 8 MINUTES
50m SA Farmer Carry (Right Side)
:30 Plank Hold
50m SA Farmer Carry (Left Side)
:30 Plank Hold
(Score is Rounds + Reps)
