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 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Plank :30 Mountain Climbers STATION 2 1:00 Bar Hang :30 Ring Rows STATION 3 1:00 Hollow Hold...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (2 Rounds for time)1. 2 SETS 1 Mile Run -Rest 4:00 b/t Efforts- (Score is Time for Each Set) 2. NOT FOR TIME 1 Mile Jog (EZ Pace) (No Measure)B. 60:00 GPPWarm-upWarm-up (No...
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 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 - 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 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...
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...
Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard