Tuesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)With a partner: Switch off every :45 on rower/bike/ski erg for 12 minutes. Get sweaty, get a good cardio warm up.StrengthMetcon (No Measure)3 Rounds not for time: 12 Ring Dips 12 Low Ring Push...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)TABATA #1 :20 ON // :10 OFF; 8 ROUNDS MVMT 1 - Slam Ball Deadlifts MVMT 2 - Hollow Hold MVMT 3 - Air Squats MVMT 4 - Alt. Groiners -1:00 Rest // Review TABATA #2 MVMT 1 -...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)EXTENDED RUNNING WARM-UP 200m Jog into... 2 SETS 50' Butt Kickers 50' High Knees 25' Walking Leg Kicks 25' Ankle Grab + Bow into... 3 SETS (Increase pace each...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 8/6 Cal Row 6 Burpees 4 Alt. GroinersStrengthFront Squat (5-5-5-5)5-5-5-5 Tempo Front Squat (4211) (Score is Weight)Workout"FAR FROM HOME"...
Monday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM X 10 MINUTES: MIN 1 - Run 150m (EZ then Moderate) MIN 2 - SLOW Bootstrappers Squats MIN 3 - Tempo Barbell Good Mornings (3111) MIN 4 - Cycle thru...3 KB RDL + 3 KB Bent Over...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (2 Rounds for time)2 SETS 80/60 Cal Bike -Rest 5:00 b/t Sets- (Score is Each Round for Time)B. 60:00 GPPWarm-upWarm-up (No Measure)EMOM X 10 MINUTES: MIN 1 - Row (EZ then...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 QUICK ROUNDS 50 Single Unders 30 Bicycle Crunches 15 Air SquatsStrengthHang Power Clean (3x5)3x5 Hang Power Clean -12:00 Hard Cap- (Score is...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (2:30 CAP) 3 Push-Up to Pike (Down Dog) 4 LIGHT KB Suitcase Deadlifts 5 Cal. Row -Rest :30 // Quick Teaching- 2 ROUNDS (2:00 CAP) 8 Alt. Shoulder Taps in Pike...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Wall Balls STATION 2 Max Wall Ball Push Press STATION 3 Max Wall Ball G2OH STATION 4...
Monday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM X 10 MINUTES: MIN 1 - Run 150m (EZ then Moderate) MIN 2 - SLOW Bootstrappers Squats MIN 3 - Tempo Barbell Good Mornings (3111) MIN 4 - Cycle thru...3 KB RDL + 3 KB Bent Over Row/arm MIN 5 -...