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...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES* :30 Bike (increase RPM by 2, every round!) 10 Alt. Cossack Squats** 5/5 Single Arm Ring Rows *Every minute on the minute (including 3-2-1 GO), perform 5...
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...
Wednesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 PVC Pass Thrus 5 Push-Up to Pike + :20 Pike Hold Run 100 meters 2 ROUNDS 10 PVC Tempo Overhead Squats (3211) 10 Scap Pull-UpsStrengthStrict Press (5-5-5-5-5)Shoulder...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for time)ON A 3:00 RUNNING CLOCK... 20 Push-up 30 Russian KB Swing (70/53) 75 Double Under -Rest 1:30- ON A 5:00 RUNNING CLOCK… 40 Push-up 50 Russian KB Swing 100...
Wednesday
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 8 Cal Row 8 Jumping Squats STATION 2 AMRAP 10 Sit-Ups 10 Box Jumps STATION 3 AMRAP 12 Cal Row 12 Jumping Squats...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Minutes Cardio 2 ROUNDS 10 PVC Pass Thrus 10 Hanging Knee Raises 2 ROUNDS 10 PVC Tempo Overhead Squats 10 SupermansStrengthMetcon (No Measure)4 Rounds not for time: 30 Russian Twists (count...
Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PARTNER WARM-UP… -In teams of 2 (need a light or moderate KB or DB) 1 set of each P1 → Row @ EZ Pace P2 → 10 Groiners + 10 KB or DB Swings + 5/5 KB or DB Snatch (P2 is timer) -then...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (6 Min Cap) 200m Run 8 Up-Downs 8 DB Suitcase or Sumo Deadlifts 8 Glute Bridge-UpsWorkoutMetcon (4 Rounds for reps)EVERY 2:00 FOR 4 SETS 200m Run Then MAX Reps of......