NEW YEAR NEW CYCLE
CrossFit 305, CrossFit A1A - CrossFitView Public Whiteboard TRAMUP (No Measure)Row 500 Meters 10 arm circles FWD. 10 BACK 10 Strict Pull Ups or ring rows 10 Russian KB Swings, light 20 Air Squats 10 Samson Lunges 10 Strict Toes to Bar 20 Butterfly Sit Ups 20 Push Ups...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Push-ups 15 Air Squats STATION 2 AMRAP 10 Ring Rows 20 Mountain Climbers STATION 3 AMRAP 10 Plate Ground 2 OH...
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...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 6/4 Cal Bike 8 Ring Rows 10 Jumping Air SquatsStrengthMetcon (Weight)EVERY 1:15 x 7 SETS* 1 High Hang Power Clean + 2 Hang Power Clean *Keep...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for time)3 SETS 15 Cal Row -Rest 1:00- 30 Cal Row -Rest 2:00- 45 Cal Row -Rest 3:00- *No additional rest b/t Sets (Score is Each Round for Time)B. 60:00...
Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 3 Burpees Every Minute then... Run for Distance STATION 2 3 Burpees Every Minute then... Bike for Distance STATION 3 3...
Sunday Funday
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWeightliftingPower Snatch (3-3-3-3-3-3-3)MetconMetcon (Time)50-35-20 Wallballs* pull-ups*Every break of the wallball perform 30 air squats. Choose your weight wisely. Every break of the pull-ups...
Michael
CrossFit 262, CrossFit 305, CrossFit A1A - The 305 WorkoutView Public WhiteboardMetconMichael (Time)3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-upsIn honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES - 1:00 @ EACH STATION Min 1 - Bike (Easy) Min 2 - Lateral Box Step Overs (Low Box) Min 3 - 5/5 DB Deadlift + 5/5 DB Hang Muscle Snatch Min 4 - Bike (Hard)...