Thursday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
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 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, 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...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGCrossFit Games Open 16.3 (AMRAP - Reps)AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.B. 60:00 GPPWarm-upWarm-up (No Measure)ON A 12:00 RUNNING...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (:20 ON/ :10 OFF) MVMNT 1 - Cal Bike MVMNT 2 - Air Squats -Into- 3 ROUNDS (:20 ON/ :10 OFF) MVMNT 1 - Cal Bike MVMNT 2 - Push-upsStrengthBench Press...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)ON A 12:00 RUNNING CLOCK... 2 ROUNDS Run 200 meters 10 Tempo Push-ups (31x1) 10/10 Single Arm DB Press 2 ROUNDS :30 HS Hold :30 Inch Worms :30 Burpees Run 200 meters...