Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
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...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND... 1:00 Bike 10 Samson Lunges (Focus on opening hip flexors) 10 Alt. Scorpion Stretches (Focus on chest/shoulder opening) -quick rest- 1 ROUND... 1:00...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 12 DB Front Squats :30 Hard Sprint on Bike STATION 2 AMRAP 12 DB Power Clean :30 Front Rack Hold STATION 3 AMRAP...
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...
SNOWTURDAY
CrossFit 262 - CrossFitView Public WhiteboardROWLING (AMRAP - Reps)ROWling: 10-100s -Partners take turns trying to get the rower to stop EXACTLY on 100m. -Every meter above or below 100m is a point. -Lowest points wins. -If on your last frame you get a 0 then you can...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Bike (Moderate Pace) :30 Step Ups :30 Russian KB Swing (Light) Right Into... 2 ROUNDS :30 Bike (Hard Pace) :30 Up Downs :30 American KB Swing...
Saturday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run/Bike/Row Then Partner Warm-up w/ Wall Ball (Partners stand facing each other with space between to throw the ball) 2 ROUNDS... 10 Partner Plank Ball Rolls 10 Partner Wall...
ROUGH RUFF
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardRough Rider (Time)Run 1000 meters Row 1000/800 meters 100 meter Farmers Carry 100 Double Unders 50 Hang Dumbbell Snatches 50 Burpees 50 Hang Dumbbell Snatches 100 Double Unders 100 meter Farmers Carry Row...
Fridayz
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Chipper Style Warmup: 7 Minute CAP 10 Calorie Row 9 Ring Rows 8 Walking Lunges 7 Push Ups 6 Air Squats 50 Single Unders 4 King Kongs 3 Walk Outs 2 Pull Ups 10 Calorie Row Then: Set up barbell for...