Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)1. ON A 12:00 RUNNING CLOCK... Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good for 12:00. (No...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 1:00 Max Cal Row 1:00 Recovery 1:00 Max Cal Row STATION 2 1:00 Max Double Unders 1:00 Max Lunges 1:00 Max Double...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)20 Butt Kickers 20 Jumping Jacks 20 Toy Soldiers 20 Step Back Lunges 20 V-Ups 20 Push UpsWorkoutStrict Press (5-5-5-5-5)Home Option: Strict Single Arm Press 10 per side, 5 setsMetric Murder...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 4 MINUTES MIN 1 - :30 Bike (EZ Pace) + :20 Alt. Lunges MIN 2 - :30 Bike (Mod-Fast Pace) + :20 Plate Deadlifts Into … AMRAP x 3 MINUTES 50m Run 5 Plate Ground to...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 10 Up-Downs 8 Ring Rows 6 Barbell Strict PressStrengthPush Press (6-4-2-6-4-2)6-4-2-6-4-2 Push Press* *Second set of 6-4-2 should be heavier...
Wednesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Michael & Danny's Playlist! https://open.spotify.com/playlist/0rdOSwDYgT5UAUi5dAcMw0 3 Rounds: 20 Butt Kickers 20 High Knees 20 Prisoner Jacks 2 Rounds 10 "Air" Sumo Deadlifts 10...
Tuesday
CrossFit 262 - CrossFitView Public WhiteboardStrengthMetcon (No Measure)4 Rounds Not For Time: 5-10 Strict Pull Ups [Rx+ add in Muscle Ups or Muscle Up Drills] 10 Supinated Barbell Bent Over Rows 15 GHD Sit Ups 2 Rope ClimbsHome Version: 4 Rounds 20 Bent Over Rows...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 2 MINUTES 20 Jumping Jacks 8 Box Step-ups -:30 Rest- AMRAP x 2 MINUTES 20 Mountain Climbers 10 Russian KBS -:30 Rest- AMRAP x 2 MINUTES 5 Box Jumps 10...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)TABATA 8 ROUNDS (:20 ON // :10 OFF) MVMT 1 - Jump Rope // 2nd Round - Double-Unders MVMT 2 - Alt. Step-Ups // 2nd Round - Single Arm Front Rack Alt. Step-Ups (switch arms...
Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)5 minute AMRAP 50 jumping jacks 40 mountain climbers 30 Hip Bridges 20 Squats 10 Up Downs (No Push Up Burpees REST 1 MINUTE Tabata Plank - 20 seconds on/10 seconds off 8 Rounds If...