Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardMetcon5 days of work 1 whole day to play, cmon everybody its Saturday (Time)every 5 minutes perform one movement & rest the remainder of the time 800 meter run 200 dubs 50 burpees 1k row...
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...
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 - 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 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)3 SETS ON 2:00 CLOCK...500/400m Row (rest remainder) ON 2:00 CLOCK...40 DB Push Press (50/35) ON 2:00 CLOCK...AMRAP of 30 Double Unders + 10 H-R Push-Ups -1:00 Rest b/t...
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...
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...
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 - 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...