Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS* 100m Run 8 Sumo DB Deadlift 8 DB Bent Over Row 8 DB Arnold Press 50ft OH Carry* -10min Cap- *Increase pace each round **Hold both DBs overhead as athletes...
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES Min 1 - Alt. Lunge → Box Step-Ups Min 2 - Elbow Plank → Push-Up Plank Min 3 - KB Deadlift → Goblet SquatsStrengthMetcon (No Measure)4 SETS 50m...
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds :20 Air Squats :20 Up-Downs :20 Push-UpsWorkoutMetcon (Time)3 ROUNDS FOR TIME 750/500m Row 20 Burpees Over Rower -16:00 Time Cap-Optional FinisherWarm-up (No...
Sunday – REST DAY
CrossFit 305, CrossFit 262, CrossFit A1A - NC COMPETEView Public Whiteboard
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Jump Rope 1:00 Hollow Hold STATION 2 1:00 Box Step Ups 1:00 Push-up Plank STATION 3 1:00...
Jerkurday
CrossFit 262 - CrossFitView Public WhiteboardSplit Jerk3sec Pause on dip & catchMetcon (AMRAP - Reps)4min AMRAP: 50/40cal Row (Rx+ Bike) MAX Thrusters (95/63) 4min AMRAP: 50/40cal Row (Rx+ Bike) MAX Toes 2 Bar 4min AMRAP: 20 Thrusters (95/63) MAX Cal Row (Rx+ Bike)...
Saturday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 100m Run 5 Deadlift 5 Hang High Pull 5 Front SquatWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 16 MINUTES 200m Run 10 Front Squats (115/75)...
Saturday
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 8 KB DL 16 Mountain Climbers 8 Scap Pull-ups 8 Lunges -rest 1:00*- AMRAP x 3 MINUTES 8 Russian KB Swings 8 Plank Jump Tucks** 8 Kip Swings 8 Step UpsWorkoutMetcon...
Saturday
CrossFit 305, CrossFit 262, CrossFit A1A - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 50’ Shuttle Jog 6 Box Step-Ups 4 Ring RowsWorkoutMetcon (4 Rounds for time)EVERY 4:00 FOR 4 SETS 400m Run 12 Russian KBS (Heavy) 9 Ring Rows 6 Box...
Saturday
CrossFit 305, CrossFit 262, CrossFit A1A - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 1000m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean (50/35)|(35/25)* 750m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean 500m Row...