Friday
CrossFit 262 - CrossFitView Public WhiteboardChipping Away (Time)50 Double Unders 50 Kettlebell Swings 53/35 40 Alternating Box Step Ups 53/35 40 Walking Lunge Steps 30 Toes To Bar 30 Deadlifts 115/73 20 Burpees over the bar 20 Ground to Overhead 115/73 10 Chest to...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 6 Push-Ups 12 Sit-Ups 24 Lunges STATION 2 AMRAP 6 Push-Ups 12 Sit-Ups 24 Lunges STATION 3 AMRAP 6 Push-Ups 12...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES Min 1 - Slow Scap Push-ups Min 2 - Lunges Min 3 - Push-ups (21X1)* Min 4 - Step-ups Min 5 - Burpees Min 6 - Box Jumps**StrengthPush Press...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP Stations (1:00 ON//:20 OFF) Station 1: MAX Cal. Bike -:20 Rest- Station 2: 5 Slam Ball Deadlifts + 5 Slam Ball Shoulder Press -:20 Rest- Station 3: Alt. Bodyweight...
Friday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PARTNER GENERAL WARM-UP IN TEAMS OF 2… 60 Cal Row (alt. every 10 cals) While P1 row, P2 performs 10 Push-Ups + 10 Alt Step Back Lunges Into… PVC Strict Press 5-5-5-5-5 Coaches - use...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND (5:00 Cap) 25’ Walking Quad Stretch 5 Air Squats + 10 Step-Ups 25’ Walking Lunges 5 Air Squats + 10 Step-Ups 25’ High Knees 5 Push Ups + 5 Ring Rows 25’ Butt Kickers...
Thursday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Thursday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)6 minute AMRAP Row 100 meters Run 100 meters 5 samson lunges/leg 5 wall balls 5 strict burpees 5 broad jumps (not maximal) Rest and prepare for 4 minutes. WOD starts at at 10:00...
Lifting Thursday
CrossFit 262 - CrossFitView Public WhiteboardSnatch (EMOM 12)1 Snatch EMOM 12 Build as desired. Make each one as perfect as possible.Clean and Jerk (EMOM 12)Starts at 15 minute mark, 3 minutes after snatch EMOM. Start light then work up again.Front Squat...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 1:00 Row 10 Groiners 8 Lunges 6 Tempo Air Squat (2121) 1 ROUND 1:00 Row 10 MB Push Press 8 MB Overhead Lunges 6 Tempo MB Front Squat (2121)StrengthFront...