Announcements
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
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
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
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
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
Announcements
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
View Public Whiteboard
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
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
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)
