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...
FRY YAY!
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardClean Burps (Time)EMOM x 8 MINUTES 2 Power Cleans* *Build to a heavy double in sets 1-4 then use same weight across for final 4 sets. Rest 4 minutes FOR TIME 22-16-10 Burpee Power Clean Scaled (75/53, lighter...
Friday
CrossFit 262 - CrossFitView Public WhiteboardPower Snatch + Full Snatch (12 Minute EMOM)Build in weight as technique allows.Metcon (AMRAP - Rounds and Reps)15 Minute AMRAP 30 Wall Balls (20/14) 30 DB Snatch (50/35) 30 Deadlifts (135/93)
FRY YAY!
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardClean Burps (Time)EMOM x 8 MINUTES 2 Power Cleans* *Build to a heavy double in sets 1-4 then use same weight across for final 4 sets. Rest 4 minutes FOR TIME 22-16-10 Burpee Power Clean Scaled...
Friday
CrossFit 305, CrossFit 262, CrossFit A1A - NC30View Public WhiteboardWarm-upWarm-up (No Measure)Tabata Bike Intervals (8 rounds, 4:00 total) :20 Bike/ :10 Rest Immediately into… 2 ROUNDS 5 DB Deadlifts 5 DB Front Squats 5 DB Shoulder PressWorkoutMetcon (No...
Friday
CrossFit 305, CrossFit 262, CrossFit A1A - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Work - Hit GPP Hard!B. 60:00 GPPWarm-upWarm-up (No Measure)GENERAL WARM-UP AMRAP X 4 MINUTES 6 Push-ups 8 Kipping Swings 10 Air Squats -THEN-...
Friday
CrossFit 305, CrossFit 262, CrossFit A1A - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Mountain Climbers STATION 2 Max DB Swing STATION 3 Max Air Squat STATION 4 Max Jump...
Friday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 8/6 Cal Row 8 Burpees 8 DB Curl to Press 30 Mountain ClimbersStrengthBench Press (5-5-5-5-5)5-5-5-5-5 Bench Press* *Increase weight each Set....
Beeeeeeefy!
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardGet FIT then get SWOLE! (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 500m Row 21 Air Squats 15 Shoulder to Overhead Scaled (45/33 or DBs) RX+ (95/65) RX (65/45) -Rest 3:00- AMRAP x 3 MINUTES Max Burpee to...
Thursday
CrossFit 262 - CrossFitView Public WhiteboardSnake Ears (Time)With a partner, trading off as desired: For Time: 200 Double Unders 800m Run/1000m Row 50 Box Jumps (24/20) 800m Run/1000m Row 50 Jumping Lunges 800m Run/1000m Row 50 Bar-Touch BurpeesMust go in that order....