Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Get ready for a big effort on Fran!B. 60:00 GPPWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 12 Alt. Groiner + OH Twist 12 Scap...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 SETS (6 Min Cap) :30 on Bike, Rower, or Ski (EZ in RD1 / Moderate in RD2) 10 Alt Sampson-Step Back Lunges (:01 Pause OH) 10 Slam Ball or Wall Ball Deadlifts 10 Slam Ball or...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3:00 SHOULDER FLOW | 2-3 SETS 5 PVC Passes 3/3 Around the World :10 OH Hold w/ PVC 10 Strict Presses with PVC :10 OH Hold w/ PVC 10 Alt Lunges w/ PVC in Back...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 100m Run 10 Lunge + Twists 8 Goblet Squats 6 Up-DownsStrengthBack Squat (5-5-5-5)5-5-5-5 Tempo Back Squat (32X1) (Score is Weight)WorkoutMetcon (AMRAP -...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 40-30-20-10* Single DB Box Step Up (50/35) *50' HS Walk After Each Set (Score is Time)B. 60:00 GPPWarm-upWarm-up (No Measure)1 ROUND 1:00 Easy Bike 20 Alt....
Tuesday
CrossFit 262 - CrossFitView Public WhiteboardHandstands (15 minutes to work)Work on any handstand position or skill.Great Lakes (Time)800m Row 21 OH Squat (95/63) 21 Toes to Bar 21 Box Jumps 400m Row 15 OH Squat 15 TTB 15 Box Jumps 200m Row 9 OH Squat 9 TTB 9 Box...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (2:30 CAP) 5/5 Single Arm KB Strict Press w/:02 pause overhead 5/5 Single Arm KB High Pulls 10 Alt. Step-Ups :30 Bike Into …. 2 ROUNDS (2:30 CAP) 50m Double KB...
Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Run 200 meters 20 Alt. Groiners 20 KB Deadlifts into... Run 200 meters 16 Alt. Lunge Steps (Bodyweight) 12 Russian KB Swings into... Run 200 meters 8 Goblet Lunges 8 American KB...
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 1:00 Max Wall Balls :30 Plank Hold STATION 2 1:00 Max Sit-ups :30 Tuck Hold STATION 3 1:00 Max KB...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (5 MIN CAP) 50m Jog 50m Skip 5/5 Split Squats 10 Up-Downs Immediately into … TABATA (4 MINUTES) 8 ROUNDS :20 ON / :10 OFF MVMT 1: Single-Unders MVMT 2: Lateral...