Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Bike :30 Lunges 7/7 SA DB DL 5/5 SA DB Swing 3/3 SA DB PressStrengthBench Press (10-10-10)10-10-10 Bench Press (Score is Weight)WorkoutMetcon (No...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)400m Group Run Into… AMRAP x 5 MINUTES (w/ a pair of light DBs) 5 Inch Worms 10 Alt. Cossack Squats 5/5 SA Deadlifts 10 Hang Muscle CleansWorkoutMetcon (Time)3 ROUNDS FOR...
Lift Thu
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...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 10 Up-Downs 20 Lateral Hops Over Bar 10 Alt. Box Step-ups (20) 1 ROUND 10 Up-Downs Over Bar 10 Alt. Box Step-ups (24) 1 ROUND 5 Bar Facing Burpees 10 Box...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND (3:30 MIN CAP) 5/5 SA Strict Press w/:02 pause overhead 5/5 SA Upright High Pulls 5 Cal. Row 5 Up-Downs 1 ROUND (3:30 MIN CAP) 5/5 SA Strict Press* 10 KB Sumo...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (AMRAP - Rounds and Reps)AMRAP x 15 MINUTES 3 Up-Down + Ring Muscle-Ups 25 Hang Power Snatch (95/65) 75 Double Under (Score is Rounds + Reps)B. 60:00 GPPWarm-upWarm-up (No...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)GENERAL WARM UP 2 Min Cardio (Increase pace every 30s) Into… 1:00 Lizard Stretch (Left) 1:00 Lizard Stretch (Right) 1:00 Couch Stretch (Left) 1:00 Couch Stretch (Right) Into… AMRAP x 4 MINUTES 20...
Wednesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)GENERAL WARM UP 400m easy Run Into… 1:00 Groiner Stretch (Left) 1:00 Groiner Stretch (Right) 1:00 Couch Stretch (Left) 1:00 Couch Stretch (Right) Into… AMRAP x 4 MINUTES 20 Mountain...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Run 200m in remaining time... Max Up-Down to plate STATION 2 Bike 600m in remaining time... Max Jumping Squats STATION...
Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)ON A 10:00 RUNNING CLOCK… 4:00 Bike/Row/Ski/Run (mix it up, your choice) -THEN- AMRAP WITH REMAINING TIME LEFT 10 Ring Rows or 5 strict pull ups 10 KB DL 10 Alt Step Ups 10 Nurpees...