Monday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds: Jog down and back x 2 8 Scorpions Facing Up 8 Scorpions Facing Down :30 Plank 5 Hanging Knee Raises 5 Sumo Deadlift (PVC or Empty Bar)StrengthSumo Deadlift (10-10-10-10-10)Alternating...
Monday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PLAY LIST? More like YAY LIST! https://open.spotify.com/playlist/0z3OPgnQIZInixCur8hq4y Run 800 meters easy Into... 2 ROUNDS :30 Plank 10 Scap Pull Ups :30 Hollow Hold 10...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for time)3 SETS 100m Run -Rest 1:00- 200m Run -Rest 2:00- 400m Run -Rest 3:00- *No additional rest b/t Sets (Score is Each Round for Time)B. 60:00 GPPWarm-upWarm-up...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)Play a Game! or Rowling!WorkoutMetcon (No Measure)FOR TIME 500m Row 25 Hand-Release Push-Ups 400m Row 20 Hand-Release Push-Ups 300m Row 15 Hand-Release Push-Ups 200m Row 10...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)With a light bumper plate... AMRAP x 5 MIN 10 Plate Deadlifts 10 Plate Push Press 10 Air Squats 10 Bicycle KicksWorkoutMetcon (4 Rounds for reps)4 SETS 1:00 MAX Plate Ground...
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)1 ROUND... 10 Groiners 10 Bootstraps 10 Thoracic Rotations/Side -into- AMRAP x 6 MINUTES 10 PVC Pass Thrus 10 Box Step Ups 10 BB Goodmornings 10 Up DownsExtended...
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 Row 30 Cals Rest Remainder... STATION 2 80 Double Unders Rest Remainder... STATION 3 15 DB Devils...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 10 Step Ups 8 DBL DB Deadlifts 6 Squats* 4 Strict PressesStrengthMetcon (Weight)EMOM x 9 MINUTES MIN 1 - 12 Alt. DB Box Step-ups (35/25) MIN 2...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 18-12-6 Up-Down + Box Jump Over (24/20) Hang Power Clean (135/95) -Rest 2:00- 6-12-18 Up-Down + Box Jump Over (24/20) Hang Power Clean (135/95) (Score is...