Wednesday
CrossFit 262 - CrossFitView Public WhiteboardPush Press (4 x 3 building to 85%)10 Side Bends per side in between sets.Metcon (AMRAP - Rounds and Reps)12 Minutes to get as far as possible: 3 rounds of Cindy* then: 3 Rounds of Strict Pull Up Cindy* then: 3 Rounds of...
EMOM? I Love Moms!
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMuffler (AMRAP - Reps)Min 1: 12 Alternating DB Split Snatch Min 2: Cal row Min 3: Max UB Wall Ball ---- Scaled - 20/15 or less from hang as needed, 10/8 cal row, light ball RX - 40/25, 12/10 cal row, 20/14...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES* 30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts 10 Shoulder Press 30 Single Unders → 20 Double Unders or 5 Single...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (6 min. cap) 50m Skip 50m Jog 8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry* 50 Single-Unders → 30 Jumps w/ double hip taps** (no rope...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)EVERY 1:30 FOR 15 SETS 14/12 Cal Bike *Bike must be reset every round. Why 14/12? Because we always do 12/10 or 15/12! This should be tough but doable every...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Fast Pedal :30 Slow Pedal STATION 2 1:00 Max Push-ups :30 Max Flutter Kicks STATION 3 1:00...
Tuesday
CrossFit 262 - CrossFitView Public Whiteboard19.Fore! (AMRAP - Rounds and Reps)24 Minute AMRAP 8 Power Cleans* 40 Double Unders 400m Row *Increase weight on cleans each round. Men's RX Weights: 135/155/185/205/225/245. Women's RX Weights: 83/103/113/123/133/153If you...
Monday
CrossFit 305, CrossFit 262, CrossFit A1A - NC COMPETEView Public WhiteboardA. CONDITIONINGCrossFit Games Open 14.5 and 16.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees...
Monday
CrossFit 305, CrossFit 262, CrossFit A1A - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 DB Ground to OH :20 Plank Hold STATION 2 AMRAP 10 Up-Downs :20 Plank Hold STATION 3 AMRAP 10 Sit-ups :20...
Monday
CrossFit 262 - CrossFitView Public WhiteboardFront Squat + Back Squat (5x2+2 , building to 90-95% of 1RM.)Heavier than last week.Open Intervals 2 (Time)Every 6:00 for 3 Rounds (5 minute time cap each round) 20 Toes To Bar 20 Burpees Over Bar 20 Thrusters (95/63)...