Friday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND :30 Shoulder Taps 5 Push-Up to Pike :20 Pike Hold 10 Alt Groiners 2 ROUND :30 Handstand Hold 10 Up-Downs 10 KB deadliftsSkillWarm-up (No Measure)3 SETS 50' HS Walk or Quad...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (4 Rounds for calories)FOR MAX CALS* 5:00 Bike -Rest 2:30- 4:00 Bike -Rest 2:00- 3:00 Bike -Rest 1:30- 2:00 Bike *Reset bike before each effort. (Score is Cals Each Round)B....
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 8 Barbell Good Mornings 8 Kipping Swings 8 V-ups or Tuck-ups 8 Barbell RDLsStrengthSumo Deadlift (8-6-4-8-6-4)8-6-4-8-6-4 Sumo Deadlift*...
Thursday Lifting
CrossFit 262 - CrossFitView Public WhiteboardSnatch Pull + Hang Snatch (4x2(snatch pull + knee))ComplexPower Clean (3x1 @ 85%)50-60-7-x2 75-80x1 3x1 @ 85% (5% heavier than last week)Clean Pull (4x3 @ 100%)Single Leg RDL (3x8-10)Make them better than...
Thursday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)FOR TIME (7:00 CAP) 1 ROUND 10 Scap Pull-ups 10 Knee Push-ups :30 OH Plate Hold 1 Wall Walk 1 ROUND 10 Ring Rows 10 Hand Release Push-ups :30 OH Plate Hold 1...
Thursday
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 :30 Double Unders :30 Burpees :30 Double Unders STATION 2 :30 Max Cal Bike :30 Recovery :30 Max Cal...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 10 Up-Downs 10 KB Deadlift 8 Knee Push-ups 8 KB Up-Right Row 6 Burpees 6 KB Sumo DL High PullWorkoutMetcon (Time)FOR TIME 500m Row -2:30 HARD CAP- (Score is Time)...
Thursday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PLAY A GAME! then... 3 ROUNDS 5 Inch Worm + Push-Up 10 KB Sumo DL :20 Jump Rope* 1st Round: Single Unders 2nd Round: Backwards Single UndersWorkoutWalk In The Park (Time)1000/800...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 8/6 Cal Row 10 Air Squats 6/6 SA Ring RowStrengthMetcon (6 Rounds for weight)EVERY 1:30 x 6 SETS 1 Hang Power Clean + 1 Power Clean + 2 Front...