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......
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (2 Rounds for time)1. 2 SETS 1200m Run -Rest 4:00 b/t Efforts- (Score is Time for Each Set) 2. NOT FOR TIME 1 Mile Jog (EZ Pace)B. 60:00 GPPWarm-upWarm-up (No Measure)PARTNER...
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 - BURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM 6 Renegade Rows* *1 Push-Up + 1 DB Row R + 1 DB Row L STATION 2 AMRAP 6 DBL DB Snatch 18...
Monday Waves
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Coffee Talk Jog (tell a friend about your weekend) Then: 3 Rounds 8 PVC Thrusters 6 PVC Good Mornings 4 Alternating Down Dog -> PigeonStrengthBack Squat (3-2-1-1-3-2-1-1)50-60-70%x4 Wave...
Monday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)600 meter coffee talk jog. Go over your weekend with a workout buddy. 2 SETS Row 250 @ 2k pace 3 strict burpees 3-7 strict pull ups or ring rows (strict form, easy-ish set) 3-7...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND :45 Hollow Rocks - :15 Rest - :45 Slam Ball Deadlifts - :15 Rest - :45 Alt. Skaters Into … 1 ROUND :45 SLOW Arm Haulers - :15 Rest - :45 Slam Ball Ground 2 Overhead -...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 50 Single Unders 12 Reverse Lunges 10 Step-ups 1 ROUND 25 Fast Single Unders 25 High Jump Single Unders 10 Air Squats 8 Box Jumps 1 ROUND 30 Double...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (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...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations STATION 1 MAX DB Hang Squat Clean & Jerk STATION 2 MAX Weighted Sit-Ups STATION 3 MAX DB Farmer's Reverse Lunges STATION 4...