Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS: 100m Run 25’ High Knees 25’ Butt Kickers 25 Power Skips (Height)* 25’ Power Skips (Distance)** 2 ROUNDS: 50 Single Unders 10 Slam Balls *Skip on one leg as high as...
Saturday
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. Use this time to work on your body and improve ROM or get body primed for two longer...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 10 Bootstrappers 20 Jumping Jacks 10 Air Squats 20 Mountain Climbers 100m RunStrengthBack Squat (5-5-5-5)5-5-5-5 Tempo Back Squat (1111) (Score...
Friday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)GENERAL WARM-UP 2 ROUNDS 1:00 -- :30 Slow Air Squats / :30 Fast Air Squats 1:00 -- :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps 1:00 -- Plate Ground to Overhead (:01 Pause OH)...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (5 Rounds for time)5 SETS 30 Slam Ball (30/20) 30 DB Suitcase Lunge (35/20)|(20/10) 20/15 Cal Bike -Rest 2:00 b/t Sets- (Score is Each Set for Time)B. 60:00 GPPWarm-upWarm-up...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM 12 DBL DB Bent Over Row STATION 2 EMOM 12 Burpees Over DB STATION 3 EMOM 12 DB Front Rack Lunges STATION 4 EMOM...
Friday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds: Jog down and back x 3 8 Scap Push Ups 5 Burpees 3 Broad JumpsWorkoutBlack Mamba (AMRAP - Rounds and Reps)AMRAP 18 5 Toe to Bar 8 Single DB Devil's Press (40/25)[50/35] 24 Box Jumps...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS FOR TIME (7 MINUTE CAP) 10 Alt. Step-ups :30 Push-up Plank 10 Push-ups 10/8 Cal RowWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 10 MINUTES 15/10 Cal. Row 10...
Thursday
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 :30 MAX Cal Bike :30 Recovery :30 MAX Cal Bike STATION 2 :30 Double Unders :30 Lunges :30 Double...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 100m Run 5/5 DB Upright Row 10 Alt. Reverse LungesWorkoutMetcon (No Measure)EMOM x 15 MINUTES MIN 1 - 200m Run MIN 2 - 12 DB Hang Power Cleans MIN 3 - 12...