CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public Whiteboard

CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES :30 Cal Bike 10 Samson Lunges 10 Barbell Deadlifts 5 Bar Facing Up-DownsWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 18 MINUTES 30/20 Cal Cal...

CrossFit 305, CrossFit 262, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND... :30 at each station, non-stop: -Jumping Jacks -Up Downs -Sit Ups -Mt. Climbers Then in teams of 3... AMRAP x 2 MIN P1 - 2 Burpees + 1 Push-Up P2 - KB...

CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 Run 400m Rest :30 Run 400m STATION 2 AMRAP 2:00 Burpee Box Jump Over 1:00 Rest AMRAP 2:00 Burpee Box Jump Over...

CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10 Russian Swings 10 Jumping squats 50ft* High Knees → Butt Kicks → 100m RunWorkoutMetcon (No Measure)EMOM x 15 MINUTES MIN 1 - 20 KB Sumo Deadlift High Pulls MIN...

CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)Class 400m jog (or 2:00 bike/row if cannot run)! Then... 4...

CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (5 MINUTE CAP) 5 KB Deadlift + Up Down* 10 Ring Row Scap Retractions 5/5 Ring Row 10 Plank JacksStrengthMetcon (Weight)3 SETS 10 DB Renegade Row 1:00...

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Class 400m jog (or 2:00 bike/row if cannot run)! Then... 4 ROUNDS :20 Mt Climbers :20 Bottom of Squat Hold :20 Inch WormsWorkoutFilthy Fifty (Time)For Time: 50 Box jumps, 24" 50...

CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Distance Run, Bike or Row STATION 2 AMRAP 4 DB Lunges 4 DB Hang Power Clean STATION 3 Max...

CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)8 ROUNDS* (TABATA Style :20 on/:10 off) Rounds 1 & 2: Plate Deadlifts Rounds 3 & 4: Shoulder Taps Rounds 5 & 6: Plate Press Rounds 7 & 8: Up-Downs *Perform at a moderate...