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...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 15 Jumping Jacks 10 Air Squats 8 Step-ups 6 Up DownsStrengthMetcon (Weight)ON A 12:00 RUNNING CLOCK... Build to a Heavy Weight of the Complex 1...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (5 MIN CAP) 8 Plate Deadlifts 6 Alt. Bodyweight Lunges 4 Plate Shoulder PressWorkoutMetcon (AMRAP - Rounds and Reps)"DOUBLE AMRAP" AMRAP x 5 MINUTES 5 Plate Ground...

CrossFit 262 - CrossFitView Public WhiteboardMetcon (Time)With a Partner For time 6 Rounds of 1000m Row* *Switch off every 1000m. The partner who is not on the rower must complete 60 double unders 6 devils presses (40s/25s)[50s/35s] 6 Double DB Front Squats...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 sets 10 Alt. Samson Lunge Stretches 20 Mountain Climbers (Control...not sloppy!) 10 Up-Downs 7 Hand release Push-ups 5 Deadlifts, start with empty bar and buildWorkoutDeadlift...

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Weight)EMOM x 8 MINUTES MIN 1 -- 12 OHS (Light-Moderate) MIN 2 -- 25 Box Jumps (24/20) -Rest 4:00- EMOM x 4 MINUTES MIN 1 -- 6 OHS (Moderate-Heavy) MIN 2 -- 20 Box Jumps...

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 Meter Row STATION 2 :30 Single Arm DB DL (R) :30 Single Arm DB DL (L) STATION 3 Max...

CrossFit 262 - CrossFitView Public WhiteboardSnatch Pull + Hang Snatch (Building in weight.)ComplexWork on straight, engaged pull. Then powerful extension from the hang and dropping under quick.Power Clean (Building in weight.)Need to work on straight pull with full...

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 8 DBL DB G2OH 8 DBL DB Front Squats STATION 2 AMRAP 10 Push-Ups 10 Box Jumps STATION 3 AMRAP...