Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2:00 of TABATA (:20 / :10) Alternate b/t Air Squat & Up-Downs Into… 2-3 Sets | 4:00 Flow Warm-up (w/ light DB) 5/5 DB Deadlift 5/5 SA DB Swing (from waist) 5/5 SA DB Press...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)1:00 AMRAP of L. Groiner + R. Groiner + Air Squat 2:00 Bike or Rower 1:00 AMRAP of Slow Barbell Kang Squat Into… 3 MINUTES OF SQUAT PREP…2-3 SETS 10 Alt. Side...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Row @ Moderate Pace for 2:00 2 ROUNDs Strict "Cindy" 5 Strict Pull Ups 10 Strict Push Ups 15 Air Squats Into... 1 ROUND 5 Burpees 10 PVC Overhead Squat 10 PVC Overhead Lunges 5 Strict Pull...
Wednesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PULL THAT ISH PLAYLIST https://open.spotify.com/playlist/37i9dQZF1DWWPcvnOpPG3x Row @ Moderate Pace for 2:00 1 ROUND Strict "Cindy" 5 Strict Pull Ups 10 Strict Push Ups 15 Air Squats...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)ON A 10:00 RUNNING CLOCK... Dedicated Shoulder Work Prior to Snatch ComplexB. 60:00 GPPWarm-upWarm-up (No Measure)Bike @ Moderate Pace for 2:00 1 ROUND 8...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1-2 ROUNDS (6 MIN CAP) :30 Bike 5 DB Deficit Push-Ups (on or off knees) 10 Alt. DB Renegade Rows (no push-up in between rows) :30 Bike 5 DB Burpees 5 DB Hang Power Cleans :30...
Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Playlist? More like BASSlist https://open.spotify.com/playlist/1f04qiGcEz6uelFe6jMOyT 3 ROUNDS :30 Row (Moderate) :30 Swinging Arm Crosses :30 Arms Up & Back :15 Doorway Stretch /...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)EMOM x 20 MINUTES* MIN 1 - 12/10 Cal Bike MIN 2 - Max Distance HS Walk *Goal of this session is a easy sweat and skill development. (No Measure)B. 60:00...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM :30 Max Cal Row :30 Recovery Row STATION 2 EMOM 12 V-Ups STATION 3 EMOM 12...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES* 25 Jumping Jacks 8 DB Front Squats 8 DB Push Press 6 Ring Rows or Jumping Pull-upsStrengthHang Power Clean (3-3-3-3-3-3-3)EVERY 1:00 x 7 SETS*...