CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardRow, Bro! (No Measure)Row :45 Rest :15 at each of the following stroke rates: 20, 22, 26, 30, 36, 30, 26, 22, 20 Play with damper and power.Playlist:...

CrossFit 262 - CrossFitView Public WhiteboardToes to Bar Skill WorkTic Toc, then knees to chest, then knees to elbows, then toes to bar. Work on stringing these things together. Engage lats and press AWAY from the bar, legs should be coming up when you are pressing...

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardGlute Bridge (10-10-10-10-10)https://youtu.be/FMyg_gsA0mIPLAYLIST: https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2nNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Substitute...

CrossFit 262 - CrossFitView Public WhiteboardOverhead Squat or Front Squat (1-1-1-1...)Build to a heavy rep for the day under guidance of a coach.Metcon (Time)Nautical Nancy: 5 Rounds 400m Row 15 OHS (95/63) Rx+ 5 Rounds 20 Calorie Bike 8 Squat Snatches...

CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardStrengthWeighted Pull-ups (5-5-5-5-5)add weight each setMetconSkinny Barbara (Time)3 rounds for time: 20 pull-ups 30 push-ups 40 sit-ups 50 squats rest 3 min

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardStrengthThruster (10-10-10)build up in weight each set. I once saw Dibo do 31 unbroken reps at 135. It was *almost* enough to be the best in the gym...MetconMetcon (Time)10,9,8,7,6,5,4,3,2,1 Push-ups Burpees

CrossFit 262 - CrossFitView Public WhiteboardMetcon (Time)For Time 50 Cal Row 40 Wall Balls 30 Pull-Ups (scale jumping pull-ups; or ring row) 20 HSPUs (scale accumulated 1minute handstand hold) 10 Muscle Ups (scale toes to rings) 20 Box Jumps (box step overs) 30...

CrossFit 262, CrossFit 305, CrossFit A1A - RELOADEDView Public Whiteboardpow pow (Time)50-40-30-20-10 Calorie Row single arm db thruster 40/25 butterfly situp rx+ 50/35, ghd

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardSumo Deadlift (12-12-12-12-12)E2MOM Rock N Rap N Stuff to Pump to: https://open.spotify.com/playlist/5bFTQjJAAX33y5ZwFFYGDXKettlebell Tama (Time)For time: 800-meter single-arm kettlebell farmers carry, 35/26...

CrossFit 262 - CrossFitView Public WhiteboardFlobber Clobber (Time)3 Rounds of 10 DL (135/93) 10 Burpees Then... 10 Thrusters (135/93) 20 Thrusters (115/73) 30 Thrusters (95/63)Farmer's Carry (400m 1 arm farmer's carry.)Start within 5 minutes after finishing Flobber...