Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (6 MIN CAP) 50m Shuttle Run 8 KB Sumo Deadlifts 8 KB Upright High Pulls 5 Scap Push-Ups + 5 Knee Push-Ups 10 Alt. Bodyweight LungesWorkoutMetcon (7 Rounds for...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 200m Row 100m Run 10 Ring Rows STATION 2 AMRAP 200m Row 100m Run 15 Wall Balls STATION 3 AMRAP 200m Row 100m Run...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND: 50 Jumping Jacks 5 Inch Worms 5 Up Downs 2 ROUNDS: 25 Single Unders 20 Mt. Climbers 5/5 Single Arm KB Strict Press (light weight)WorkoutMetcon (AMRAP - Rounds and...
SUNDAY – Rest Day
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUND 100m run 6 Jumping Pull Ups OR Ring Rows 6 Strict Knees to Chest 20 Double Unders OR Penguin TapsWorkout"ICARUS" (Time)FOR TIME 100 Double Unders 30 Toes...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Grab a partner and a Barbell! 2 rounds P1: AMRAP of... 5 Push-Up to Pike 10 Alt. V-Ups 15 Air Squats P2 5 Romanian DL 5 Hang Clean 5 BurpeesStrengthBench Press...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (5 Rounds for time)5 SETS 500m Row -Rest 4:00 b/t Efforts- (Score is Time for Each Set)Metcon (No Measure)NOT FOR TIME 2000m Row (EZ Pace) (No Measure)B. 60:00...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND: 500m Row (increase pace every 100m) 400m Run (increase pace every 100m) 10 Tempo Air Squats (31X1) 10 Tempo Push Ups (31X1) 2 SETS: 10 DB/KB Goblet Squats (2nd set...
FEB. 29TH WOD
CrossFit 262 - CrossFitView Public WhiteboardPush Press + Jerk (2+1)Metcon (4 Rounds for time)4 ROUNDS: (ON 4MIN CLOCK) 500M ROW 8 BOX JUMPS (24/20) 12 WALL BALLS (20/14)
Saturday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 Minutes 10 Scap Push-Ups 5 Inch Worms + Push-Ups 10 Groiners + Twist -Quick Rest- AMRAP x 3 Minutes 12 Reverse Lunges 10 MedBall Strict Press 10 Broad Jumps -Quick Rest-...