Sunday

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

1:00 Max DB Deficit Push-Ups

1:00 Max DB Renegade Row

STATION 2

1:00 Max DB DL

1:00 Max DB Power Clean

STATION 3

1:00 Max DB Strict Press

1:00 Max DB Push Press

STATION 4

1:00 Max Burpees

1:00 Max Burpee Box Jump

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 SA KB DL

5/5 Single DB Front Squats

5/5 Single DB Thrusters

20 Mountain Climbers

Strength

Metcon (Weight)

3 SETS*

8 SA KB or DB Deadlifts

8 SA KB or DB Cleans

8 SA Front Rack KB or DB Lunges

*1 Set = 8-8-8 on Both L/R Side

(Score is Weight)

Strength – HOME

Metcon (Weight)

3 SETS*

8 SA DB Deadlifts

8 SA DB Cleans

8 SA Front Rack DB Lunges

*1 Set = 8-8-8 on Both L/R Side

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

100′ KB Farmer Carry (70/53)|(53/35)

15 DBL KB Deadlifts

25 Wall Balls (20/14)|(14/10)

(Score is Time)

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

100m DB Front Rack Walk

15 DBL DB Deadlifts

20 DB Thrusters

(Score is Time)

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

1 Minute Jog in place

20 Walking Knees to Chest, in place

20 Walking Quad Stretch, in place

20 Lunges

20 Toy Soldiers

1 Minute Jog in place (high knees on coach command)

1 ROUND

10 Air Squats

10 Up Downs

10 Side Lunges/Cossack Squats

5 Good Mornings

5 Burpees

Workout

The Abdominal Enchilada Sandwich (AMRAP – Reps)

5 SETS

5 minute AMRAP

10 Burpees w/ High Jump

20 Straight Leg Sit Ups*

30 Plank Knee to Elbows

40 Flutter Kicks

Then in remaining time…

Max Wall Balls or Thrusters or

Box Jumps or Step Ups or Air Squats

(Score is Total Reps of last movement, or just go hard!)

Touch the ceiling/sky/top of bunker on burpees!

Add weight to the sit ups if you like. Plank K2E is on a 1 count, as are flutter kicks.

If you’d like to make this more difficult and want to do more abs, use a 2 count.

Cool down

Warm-up (No Measure)

Stretch n Abs

:45 Quad or Couch Stretch per side

:45 Plank

:45 8 Point Shoulder Stretch per side

:45 Hollow Hold

:45 Lizard per side

Saturday

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

AMRAP

250m Row

10 Hollow Rocks

10 DB Lunges

STATION 2

AMRAP

15/12 Cal Bike

10 Ring Rows

10 DB DL

STATION 3

AMRAP

20 Double Unders

10 Med Ball Cleans

10 DB Strict Press