CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Run 400 easy 3 ROUNDS... 10 push ups 10 squats 10 Sit UpsWorkoutKAMIKAZE (Time)Row 1000/800 meters Run 800 meters 100 double unders 200 meter farmers carry 4 rope climbs 50 meter...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 5 Med Ball Deadlift 5 Med Ball Front Squat 10 Bodyweight Reverse Lunges 20 Plank Med Ball TapsWorkoutMetcon (Time)8 ROUNDS FOR TIME 10 Med. Ball Squat Clean...

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 AMRAP 10 Slam Balls 20 Slam Ball Lunges STATION 2 AMRAP 10 Slam Ball Push Press 20 Double Unders...

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 QUICK ROUNDS 30 Mountain Climbers 15 Sit-ups 10 DB Curl to PressStrengthBench Press (5-5-5-5)5-5-5-5 Tempo Bench Press (2111) (Score is Weight)WorkoutMetcon...

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 MAX Renegade Row* *RR= DB Row R + DB Row L + Push-Up STATION 2 MAX DB Bent Over Row STATION 3 MAX DB Front Squat...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (2 MIN CAP) 5 Bodyweight Kang Squats* 10 Alt. Groiners w/twist 20 Mountain Climbers *Kang Squat = Goodmorning + squat + Bootstrapper + Finish the goodmorning Into …...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS: 200m Run (increasing pace) 10 Up Downs 10 Scap Pull UpsSkillWarm-up (No Measure)ON A 10:00 RUNNING CLOCK... Practice Strict Ring Muscle-Up Skill or bar Muscle Up or Strict...

CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Row or bike for 4 minutes. Rx+ nose breathing only. Then: 3 Rounds of 10 Air Squats 5 TLLTs 10 Powerball Shots (Light). Then: Go over wallball technique - how to catch the ball, where to hold it,...

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (5 Rounds for time)5 SETS 20/15 Cal Bike 25 Russian KB Swing (70/53)|(53/35) 30 Box Step-Ups (24/20)* -Rest 2:00 b/t Sets- *No jump. Fast as possible step-up and down with...