Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 Quick Rounds (5:00 Cap) 10 Wall Ball Front Squats 20 Mtn. Climbers 10 Tuck Ups 20 Jumping Jacks 10 DB High PullsPartner WorkoutMetcon (Time)IN TEAMS OF 2 ... FOR TIME** 140...
Friday
CrossFit 262 - CrossFitView Public WhiteboardValentine's Day Dumbbhell (Time)3 Rounds Of: 12 Burpee Box Jump Overs 24 Alt. DB Snatches (40/25)[50/35] Right into 3 Rounds Of: 24 Weighted Box Step Overs 12 Single DB Devil's Presses Right into 3 Rounds Of: 12 Over the DB...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES :30 Bike 3 SA DB Strict Press + 3 Push Press (R) 3 SA DB Strict Press + 3 Push Press (L) 12 BW LungesStrengthBench Press (5-5-5-5)5-5-5-5 Tempo...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)EMOM x 14 MINUTES MIN 1 - 6 Ring Muscle-Ups MIN 2 - 15/12 Cal Bike -Rest 6:00- EMOM x 14 MINUTES MIN 1 -- 12 HSPU* MIN 2 - 15/12 Cal Row *Kipping or Strict --...
Friday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 PROGRESSIVE WARM-UP ON ROWER 1:00 - Conversational Pace 1:00 - Moderate Pace :30 - Workout Pace :30 - Cool Off Pace Into… 3-4 SETS (7:00 Time Cap) 10 Alt. Samson Stretches 5...
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 8 Box jumps 8 Ring Rows 16 Lunges STATION 2 AMRAP 10 Box Jumps 10 Ring Rows 20 Lunges STATION 3 AMRAP 12 Box...
Thursday Lifting
CrossFit 262 - CrossFitView Public WhiteboardSnatch Pull + Hang Snatch (Below Knee) + OH Squat (Build up in the complex)Power Clean + Hang Squat Clean + JerkBuilding as far as technique allows.Front Squat (2-2-2-2-2...)3 second pause on first rep. Build to higher than...
Thursday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 8 Cal Row 10 Alt. Plank T-Twists* 20 Walking Lunges *From a plank, twist into a side plank and create a "T" shape with the body, reaching one arm up to the...
Thursday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)GUIDED WARM UP... Row 1:00 100m Run Row 1:00 :30s Hollow Hold/Wall Sit/Glute Bridge 10 Push Up to Pike 10 Lunges Into... Movement ReviewWorkoutBreak Up rto Make Up (AMRAP - Rounds...