SUNNNDAAAYYYYY
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-up (No Measure)Moderate tempo, moving as a group as much as possible: 10 Leg Swings Front/per leg 10 Leg Swings Side/per leg 10 Arm Circles Small 10 Arm Circles BIG 10 Windmills 10 Touch and...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Groiners 10 Bootstrappers 10 Pike to Push -Up 10 Deadbugs Into... 2 ROUNDS 5/5 SA DB Thrusters 5/5 SA DB Deadlift 10 Up Downs 10 V-Ups or Tuck UpsWorkoutMetcon...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 5/5 SA KB DL 5/5 Single DB Front Squats 5/5 Single DB Thrusters 20 Mountain ClimbersStrengthMetcon (Weight)3 SETS* 8 SA KB or DB Deadlifts 8 SA...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Max DB Deficit Push-Ups 1:00 Max DB Renegade Row STATION 2 1:00 Max DB DL 1:00 Max DB Power...
Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 1 Minute Jog in place 20 Walking Knees to Chest, in place 20 Walking Quad Stretch, in place 20 Lunges 20 Toy Soldiers 1 Minute Jog in place (high knees on coach...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 250m Row 10 Hollow Rocks 10 DB Lunges STATION 2 AMRAP 15/12 Cal Bike 10 Ring Rows 10 DB DL STATION 3 AMRAP 20...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure) ON A 20:00 RUNNING CLOCK... Perform mobility, flexibility or self-care on the full body...10:00 lower-body and 10:00 upper-body. (No Measure)B. 60:00...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 20 Glute Bridges 10 Straight Leg Sit-Ups 15 BW Good Mornings 20 Alt. BW Lunges Into… 2 ROUNDS 10/10 SL Glute Bridge 5/5 Turkish Sit-Ups *light DB/KB 10 Russian KB...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES* ROUND 1: 1 - 45s Lunges 2 - 100m Run + Max Bicep Curls *Progress in ROUND 2 1 - 45s Suitcase Lunges 2 - 100m Run + Max DB Deadlifts Then …...