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...
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...
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 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)4 QUICK SETS (5:00 CAP) 10 Up-Downs 8 Deadlifts 6 Bent Over Rows 4 Broad JumpsStrengthHang Power Clean (3-3-3-3-3-3-3-3-3-3)EVERY :40 FOR 10 SETS 3 Hang Power...
Thursday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Thursday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 1:00 Row :30 Med Ball Deadlift :30 Groiners Right into... 1 ROUND 1:00 Row :30 Power Balls :30 Cossack Squats Right into... 1 ROUND 1:00 Row :30 Wall Ball HERE's THE BEATS!...
Thursday Lifting
CrossFit 262 - CrossFitView Public WhiteboardSnatch balance + Overhead squat (5 x (1+2))Snatch balance + 2 Overhead Squats (from the rack).Snatch (12 Minute EMOM)1 Snatch EMOM for 12 minutes. Make them great.Clean + Front Squat (5 x (1+2))Full clean + 2 additional...
Wednesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Alt. PVC Lunge https://youtu.be/oFbHWV8LwCw 10 Scap Pull-Ups https://youtu.be/sfTsgt-a63c 10 Alt. Squat Thoracic Rotation https://youtu.be/Q65ePUFLytQ *Short Rest Then......
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Alt. PVC Lunge https://youtu.be/oFbHWV8LwCw 10 Scap Pull-Ups https://youtu.be/sfTsgt-a63c 10 Alt. Squat Thoracic Rotation https://youtu.be/Q65ePUFLytQ *Short Rest Then... 2 ROUNDS 5...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 5 Bodyweight Goodmornings* 10 Air Squats 5 Push-Up to Down Dog 10 Burpees *Feet in squat stance, push the hips back and bow forward until you feel tension in the...