CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM Min 1: Max Plate G2OH Min 2: Max Plate Thruster STATION 2 :30 Max Cal Bike :30 Rest :30 Max...

CrossFit A1A, CrossFit 305, CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)200m easy Run 3 rounds 2 Wall Walk 5 DB sumo dl high pull 5/5 DB Press 3 Kip Swings 5 push upsWorkoutBench Press ((4-4-4-4-4+))5-10 lbs heavier than last week 4+ is...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Up Downs :30 Alt. Box Step Ups :30 Single Arm DB/KB High Pull (Right) :30 Single Arm DB/KB High Pull (Left)Partner WorkoutMetcon (Time)IN TEAMS OF 2... I. AMRAP...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 minutes 3 Burpees 5 Cal Row 10 LungesStrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 12 Back Rack Split Squats (R) MIN 2 - 12 Back Rack Split Squats...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)800m Run Every 200m faster Then... 3 ROUNDS 5 Squats 10 Cossack Squats 10 Scap Pull-Ups 5 Strict Pull Ups or Ring RowsMetcon (2 Rounds for reps)2 SETS x 3 MINUTES @ EACH STATION*...

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)ON A 25:00 RUNNING CLOCK... Flow between Any Monostructural Movements at a Low & Slow Pace* Run Bike Row Ski *This is not a workout. You should maintain a...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 30 Single Unders :20 Down Dog w/Alt. Calf Stretch 10 Med Ball Squat CleansSkillWarm-up (No Measure)ON A 4:00 RUNNING CLOCK... Double Under Practice (No...

CrossFit 262 - CrossFitView Public WhiteboardClean and Jerk (1-1-1-1-1...)Build to something heavy.Metcon (Time)5 rounds for time: 10 Box Jumps (30/24) 15 Calorie Row/12 Calorie Bike or Ski 20 Jumping Lunges

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)THIS WORKOUT IS AT 9AM!!!!! WARMUP: SHOW UP ON TIME WARMUP BRIEFING WILL BE SHARP & SHORT IF YOU ARE LATE, BE A NINJA. 800 METER RUN 1 MINUTE COUCH STRETCH PER...