Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Ring Rows + :10 Bottom of Ring Row Hold 10 Push-Ups + :20 Plank Hold 10 Air Squats + :30 Squat Hold 10 BurpeesWorkout"LIGHTNING STRIKES" (4 Rounds for reps)EMOM x...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (4 Rounds for time)4 SETS 50/40 Cal Bike -Rest 4:00 b/t Sets- (Score is Each Round for Time)B. 60:00 GPPWarm-upWarm-up (No Measure)2 ROUNDS 10 Alt. Shoulder Taps in High...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 10 Box Jumps 12 V-Ups STATION 2 EMOM 15 Burpees STATION 3 AMRAP 10 Box Jumps 12 DB Push...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MIN 100m Run 8 Alt. Box Step Ups :15 Wall Sit (check for depth) 300m BikeWorkoutMetcon (Time)3 ROUNDS FOR TIME 200m Run 14 Alt. Lateral Box Step-Overs 1:00 Wall Sit...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)Partner Style "You Go, I Go" Warm-Up AMRAP x 6 MINUTES* ROUND 1 P1: 100m Run P2: Air Squats ROUND 2 P1: 100m Run P2: Lunges ROUND 3 P1: 100m Run P2: MB FR Lunges...
Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 10 MINS Odd- :30 Row (increasing effort every round) Even- :45 of Movement! 1st round= Alt Groiners 2nd round= KB DL 3rd round= RKBS 4th round= KB Upright Row...
SATURDAY
Announcements305 CLOSED! This Saturday 1/25 for the USAPL powerlifting seminar. A1A openCrossFit 262 - CrossFitView Public WhiteboardClean + Front Squat (1+2)Metcon (Time)3 ROUNDS: 8 THRUSTERS (95/63)(RX+ 40/25 DB) 33 DOUBLE UNDERS 4 ROUNDS: 5 THRUSTERS (95/63)(RX+...
Saturday
Announcements305 CLOSED! This Saturday 1/25 for the USAPL powerlifting seminar. A1A openCrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)EMOM x 25 MINUTES MIN 1 - 12/10 Cal Bike MIN 2 - 20 Alt. V-Ups MIN 3 - 15...
Saturday
Announcements305 CLOSED! This Saturday 1/25 for the USAPL powerlifting seminar. A1A openCrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM 10 Cal Bike STATION 2...