Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)ON A 15:00 RUNNING CLOCK... Perform mobility, flexibility or long warm-up for the upper back / shoulders. Use this time to work on your body and improve ROM or...
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...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardStrengthShoulder Press (5RM)ON A 12:00 RUNNING CLOCK... Build to a 5RM Strict Press (Score is Weight)WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 15 MINUTES 500m Row 40 Toes 2 Bar 30...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :45 Russian Twists :45 Tuck Hold STATION 2 Max Cal Bike STATION 3 :45 Up-Downs :45 Plank Hold...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (5 MIN CAP) 1:00 Bike 5 Bodyweight Lunge-Lunge-Squats 10 Alt. Step-UpsWorkoutMetcon (Weight)EMOM x 15 MINUTES MIN 1 - 15/12 Cal. Bike MIN 2 - 7 Single DB...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 TABATA Superman/Hollow Hold (Alternating) STATION 2 TABATA Split Squat (R leg) STATION 3 TABATA Split Squat (L leg)...
Monday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 1:00 Row (Increasing Pace Each Round) 5/5 Single Arm DB Strict Press :30 Bar Hang 5 Inchworms -THEN - 2 ROUNDS 1:00 Row (Increasing Pace Each Round) 10 Plank to Downward Dog :30 DB...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for time)3 SETS 60/50 Cal Bike -Rest 4:00 b/t Sets- (Score is Each Round for Time)B. 60:00 GPPWarm-upWarm-up (No Measure)2 ROUNDS (12 MIN CAP) 1:00 Bike (Increasing...
Monday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardChallenge of the Week!COW - Week 2020 #6 1 Mile run (Time)A1A -2 laps around the park. Start outside the front door, finish line is returning back to the front door after your second lap is completely. 305 -...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure) AMRAP x 6 MINUTES* 30 Single Unders 10 Med Ball Front Squats 10 Med Ball Strict Press *3:00 into the AMRAP switch movements to the below: 20 Double Unders or 5...