CrossFit 305, CrossFit 262, CrossFit A1A - NC30View Public WhiteboardExtended Warm-upWarm-up (No Measure)2 ROUNDS 5 Burpees 10 Air Squats 5/5 DB Sumo Deadlift 10 Medicine Ball Push Press (throw to a target) 5/5 DB Push Press (focusing on an aggressive punch up,...

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...

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)...

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardFront Squat (8-8-8-8-8)ALTERNATING EMOM WITH a good set of push ups. Don't blow up or pump out, but do a good set.Runnin' With El Diablo (Time)Run 400 meters into... 3 rounds of: 15 hang power cleans 50 double...

CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWeightliftingclean complex (1-1-1-1-1-1-1)hang power clean+hang clean+push jerk+split jerkContinue building on technique practice from last weeks session.MetconBabaganoosh (Time)For time: 60 Cal...

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

CrossFit 305, CrossFit 262, CrossFit A1A - NC30View Public WhiteboardWarm-upWarm-up (No Measure)1-2 ROUNDS 2 Up-Down Step Overs 4/4 SA DB Sumo Deadlift High Pulls 6/6 SA DB Split Stance Presses Immediately into ... 1-2 ROUNDS 2 Burpee Box Jump Overs 4/4 SA DB Muscle...

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardDouble Labor of Love (AMRAP - Rounds and Reps)26 Minute AMRAP 200M run 33 sit ups 28 air squats 18 KBS (53/35)

CrossFit 262 - CrossFitView Public WhiteboardPULL + CLEAN + PUSH JERK + JERKMetcon (Time)-(400M RUN)- 21-15-9 WALL BALLS (20/14)(11'/10') KB SWINGS (70/54) -(400M RUN)-

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardDILL PICKLES (AMRAP - Reps)MINUTE 1 - Max Wall balls MINUTE 2 - Max Toes to bar MINUTE 3 - Max Sit Ups MINUTE 4- Max Box Jumps MINUTE 5 - Max Down & Up MINUTE 6 - Rest In this workout you move from each of...