Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Alt. DB Snatch STATION 2 DB Plank Movers *Hold Plank and Move DB from outside Left hand to...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)EMOM x 12 MINUTES 12/10 Cal Bike (No Measure)B. 60:00 GPPWarm-upWarm-up (No Measure)ON A 6:00 RUNNING CLOCK... 1:00 EZ Pace Row 1:00 Groiner L + Groiner R +...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 8 Cal Bike 8 Push Ups to Pike 8 Straight Legged Sit UpsStrengthMetcon (Weight)5-5-5-5 Tempo Z-Press (2111) (Score is Weight)WorkoutMetcon (No...
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...
Lifting Thursdays
CrossFit 262 - CrossFitView Public WhiteboardSnatch balance + Overhead squat (1,1,1,...)Build up as desired, punch into the catch and keep reaching.Snatch (4x1 @ 85%)5% heavier than last week. 4 good reps.2 Cleans + Jerk (5x(2+1))Two cleans then 1 jerk. Use...
Thursday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)100m Group Run -Into- 3 QUICK SETS... 10 Glute Bridges :20 Glute Bridge Hold 10 Empty Barbell RDLs :20 Plank Shoulder Taps -Into- 100m Individual...
Thursday
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 AMRAP 7 Box Jumps 7 Russian KB Swing STATION 2 Run 400m then.. Max Push-ups STATION 3 EMOM 15 Slam...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 7/5 Cal Row 5 DB Sumo Deadlifts 5 Up Down 5 Knee Push-upsWorkoutMetcon (5 Rounds for time)EVERY 3:00 FOR 5 SETS 15/12 Cal. Row 12 DB Burpee Deadlifts 9 DB...
Thursday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upCardio Warm Up (No Measure)2 ROUNDS 20 Singles 5 Inch Worms + Push Up 5 KB Deadlift 5/5 SA KB Strict Press Then… 2 ROUNDS 20 Fast Singles 10 Tuck Ups 5 KB Upright Row 5/5 KB Push PressWorkoutGET IT OK?...