Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 1-2-3...and so on Up-Down Ring Row Air SquatStrengthMetcon (Weight)EMOM x 6 MINUTES 1 High Hang Power Clean + 1 Hang Power Clean + 1 Front...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 20 Jumping Jacks 8 Alt. Step-ups 4 BurpeesStrengthMetcon (Weight)EMOM x 10 MINUTES MIN 1 - 10-15 SA DB Bench Press (R) MIN 2 - 10-15 SA DB...
Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 8/6 Cal Row 8 Step Ups 10 Good Mornings PVC Into... 3 ROUNDS w/ empty barbell 5 RDLs 5 Hang Muscle Cleans 5 Hang Power Cleans 5 Box Jumps (build in height every...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (Increase pace & weight in 2nd round) :30 Bike 10 DBL KB RDLs (lower to hang position) :30 DBL KB Front Rack Hold 10 DBL KB Suitcase DeadliftsWorkoutMetcon...
Tuesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upMetcon (No Measure)8 minute AMRAP: Shuffle Down + Back x 2 :20 Pigeon per Side 10 Bird Dogs 10 Alternating Shoulder Taps 2 Wall Walks 5 Strict Pull UpsMetconMetcon (No Measure)25 Minute EMOM: 1: 18/15 Calorie Row 2:...
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 :30 Max Cal Bike or Row :30 Rest :30 Max Cal Bike or Row STATION 2 AMRAP 5 Box Jumps 5 KBS STATION...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)4 ROUNDS FOR TIME 12/10 Cal Row 10 Burpees Over the Rower -Rest 2:00- 3 ROUNDS FOR TIME 12/10 Cal Row 10 Burpees Over the Rower -Rest 1:00- 2 ROUND FOR TIME 12/10 Cal...
Monday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 100m Run 10 Up Downs :30 Dead Hang :30 Plank Hold Into... 2 ROUNDS :30 Alt. Hollow Rocks :30 Alt. Scorpions https://www.youtube.com/watch?v=uNDfgnWN2G0 :30 Alt. Spiderman...
Monday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 100m Run 10 Up Downs :30 Dead Hang :30 Plank Hold Into… 3 ROUNDS 5 Inchworms + Push Ups 10 Scap Push Ups 10 Scap Pull UpsSkill2020 COW - 3 (AMRAP - Reps)Max Reps Strict Pull Ups Once set,...
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 EMOM Min 1- 20 Alt DB Snatch Min 2- 20 Sit-Ups STATION 2 AMRAP 10 Burpees Over DB 10 Single DB Front Squats STATION 3...