Thursday – REST DAY
CrossFit 305, CrossFit 262, CrossFit A1A - NC COMPETEView Public Whiteboard
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Run 400m... Rest Remainder STATION 2 2:00 Max Sit-ups... Rest 1:00 STATION 3 2:00 Max Box...
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 1:00 Bike (EZ→ Mod → Hard) 8/8 SA RKBS → 10 RKBS → 12 KBS 10 Scap Pull-ups 15 Banded Face Pulls 20 Plank Shoulder TapsStrengthMetcon (No Measure)EMOM x...
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....
Oh, You’re Fit?
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardFIT TEST (2 Rounds for reps)With a 12 minute running clock: Run 1 mile then in remaining time Max Meters on Rower Rest to 18 minutes Then... 12 Minute AMRAP 6 Strict Pull Ups 12 Push Ups 18 Butterfly Sit Ups...
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS EACH (4 min cap) P1 (pacer): 10 Air Squats 5 Burpees 5 DBL KB Strict Press :20 DBL KB Front Rack Hold P2: Rowing @ Easy Pace Immediately into … 2 ROUNDS EACH (4...
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (INCREASING EFFORT) :40 Run, Row, Bike 10 WB Box Step-overs 10 Wall Ball Deadlifts 10 Wall Ball ThrustersStrengthBack Squat (5-5-5-5-5-5-5-5-5-5)EMOM x...
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)FOR RECOVERY* 10:00 Run 10:00 Bike 8:00 Run 8:00 Bike 4:00 Run 4:00 Bike *Goal is to maintain same pace throughout entire workout.B. 60:00 GPPWarm-upWarm-up...
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Max Burpees STATION 2 Max Wall Sit (if break, rest as needed and go back to hold) STATION 3 Max Meter Row STATION 4...