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 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...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 SA DB Push Press (Right Arm) 10 SA DB Front Rack Lunges 10 SA DB Push Press (Left Arm) 10 SA DB Front Rack...
Monday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)8 Min. Bodyweight Flow -400m run/row/jog/bike buy-in then: 10 Jumping Jacks 5 Pushups to Down Dog :20 Pigeon Per Side :20 Lizard Per Side 5 Wide Leg Squats 5 Medium Leg Squats 5 Narrow Leg...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (2:00 CAP) 20 Jumping Jacks 8 Bodyweight Goodmornings :20 Tuck Hold Into … 2 ROUNDS (2:30 CAP) :45 Row (increase pace 2nd round) 10 Air Squats (32X1)* 8 Push-Ups 6...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure):20 ON / :10 OFF x 9 SETS MVMNT 1 - Mountain Climbers MVMNT 2 - DB Deadlifts MVMNT 3 - DB Bent Over RowsStrengthSumo Deadlift (6-4-2-6-4-2)6-4-2-6-4-2 Sumo...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 250m Row 10 HSPU* 10 Box Jump Overs (24/20) 500m Row 20 HSPU 20 Box Jump Overs 750m 30 HSPU 30 Box Jump Overs 1000m 40 HSPU 40 Box Jump Overs 1250m Row *HSPU...
Monday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)BODYWEIGHT FLOW… 1 Push Up 1 Superman 1 Squat 1 Lunge/Leg 1 Sit Up 1 V-Up Then 2 of each, 3 of each, 4 of each & 5 of each. Then… 1 SET :30 Hollow Hold 1:00 Plank Hold 1:00 Active...
Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 rounds 200m run 20 shoulder taps 15 squats 10 kb swing 5 pushupsStrengthBench Press (3-3-3-3)Same weight last week across 4 sets (warm up with 2-3 sets) Immediately...