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...
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 - 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
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Hollow Hold Max Sit-Ups STATION 2 :30 Plate OH Hold Max Plate G2OH STATION 3 :30 Top of Ring...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardAbsMetcon (No Measure)WARM UP + AB TOWN 4 minutes running/biking/rowing/skiing/anything then, at 5:00 mark: Alternating TABATA (12 total minutes) 1: Flutter Kicks 2: Heel Taps 3: Superman HoldMetconMetcon (Time)5 Rounds for...
Wednesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Run 800 meters, then: BARBELL TECH WARM-UP* 3 Rounds 5 Romanian Deadlifts 5 Hang Muscle Cleans 5 Elbow Punches 5 Hang Power Cleans 5 Front Squats 5 Strict Press 5 Push...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 100m Run 10 DB Deadlifts 10 DB Hammer Curls 10 DB Strict Press Into… 2 ROUNDS 100m Run 10 DB Hang Power Cleans 10 DB Push PressStrengthHang Power Clean...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 Max Cal Row Top of every minute- 5 Box Jumps STATION 2 Max Cal Bike Top of every minute- 5 Burpees STATION 3 Max Cal...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 Round (2:00 CAP) 5 Bootstrappers 10 Glute Bridge Ups (:02 Pause at top) :15/:15 Front Rack Hold 2 Rounds (3:00 CAP) :30 Row 10 RKBS :15/:15 Front Rack Hold :30 Shoulder...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (5 Rounds for time)1. 5 SETS 400m Run -Rest 4:00 b/t Efforts- (Score is Time for Each Set)Metcon (No Measure)2. NOT FOR TIME 1 Mile Jog (EZ Pace) (No Measure)B. 60:00...