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?...
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...
Wednesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)RUN OR ROW 1000 METERS then... 1 minute couch/side 30 second bar hang ..then, 3 rounds of: 5 ring rows or strict pull ups 7 perfect push ups 9 air thrusters Fun Time Fran Time...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 1:30 Cal Row 1:30 Burpees STATION 2 AMRAP 8 Mountain Climbers 8 DB Deadlifts 8 DB Push Press STATION 3 1:30 Cal Row...
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 262 - CrossFitView Public WhiteboardWarm-upStrengthMetcon (No Measure)3 Rounds for Quality, not for time: 20 GHD Sit Ups 10 to 15 Ring Dips [Rx+ Ring Muscle Up Practice] 200m Weighted Carry* *Sandbags/Farmers Carry/Overhead Carry/Front Rack/Etc.MetconMetcon...
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...
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, 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....