Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
Team 1k Row!!
In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)
With the Same Partner…
AMRAP x 5 MINUTES
5 Burpees in-sync
10 Sit-ups in sync
15 Air Squat + Jumping Jack in-sync*
*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.
Workout
Baseline – Aerobic (Time)
ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
Baseline – Bodyweight (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Running Warm-up Prior to 1 Mile Test
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Team 1k Row!!
In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)
With the Same Partner…
AMRAP x 5 MINUTES
5 Burpees in-sync
10 Sit-ups in sync
15 Air Squat + Jumping Jack in-sync*
*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.
Workout
Baseline – Aerobic (Time)
ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
**Last Seen 9/25/19
Please also record mile time.
Baseline – Bodyweight (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
C. STRENGTH / GYMNASTICS
Back Squat (5×5)
5×5
Back Squat*
*Perform at same moderate-heavy weight across. Use 75-80% of the 5RM from Wednesday.
Shoulder Press (5×5)
5×5
Strict Press
*Perform at same moderate-heavy weight across
(Score is Weight)
Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max KB Sumo DL High Pull
STATION 2
:30 Max Russian Twists
:30 Hollow Rocks
STATION 3
Max KB Box Step Ups
STATION 4
:30 Shoulder Taps
:30 Mtn Climbers
Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
5/5 Single Arm Ring Rows
5 Knee Push-ups
5 Tempo Squats (22×1)
Workout
“CINDY-ISH” (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
5 Ring Rows or Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Rounds + Reps)
*New Benchmark Workout
Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row
6 T Push-ups with :02 Pause in the T Position*
8 Barbell Strict Press
10 Lateral Jumps Over Bar
* T Push-up is a normal Push Up, finishing with one hand reaching toward the ceiling.
Strength
Shoulder Press (5-5-5-5)
5-5-5-5
Tempo Strict Press (2111)
(Score is Weight)
Workout
Metcon (6 Rounds for reps)
EVERY 2:00 FOR 6 SETS
20/15 Cal Row
MAX Push Press (115/75)|(75/55)
-Rest :30 b/t Sets-
(Score is Reps)
