CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)EMOM x 12 MINUTES 200/150m Row (No Measure)B. 60:00 GPPWarm-upWarm-up (No Measure)2:00 Mono Warm-up — Bike, Run, Row or Ski into… CHIPPER WARM-UP (5 min cap) 40...

CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Line Up Rowers -then- 3 Rounds 25 Double Unders 8 KB Deadlifts (light, squeeze butt) 8 Burpees 8 Ring RowsCuckoo Clocks of Hell (AMRAP - Rounds and Reps)35 Minute AMRAP: 14 Calorie Row 14 Pull Ups...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 5 Push-Up to Down Dog :20 Hollow Hold 20 Shoulder Taps Run 300mSkillWarm-up (No Measure)ON A 12:00 RUNNING CLOCK... Practice HS Walk Skill* *Beginner - Bear Crawl or Box...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 10 Ring Row 10 Up Downs :20 Push-ups PlankWorkoutMetcon (Calories)AMRAP x 5 MINUTES MAX Calorie Bike -Rest 1:00-Metcon (Time)5 ROUNDS FOR TIME 10 Push-Ups...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (6 min cap) 5 Wide Stance Good Mornings 30’ Bear Crawls 5 Box Jumps 30 Mountain Climbers 5 Kang SquatsStrengthSumo Deadlift (8-6-4-4)8-6-4-4 Sumo...

CrossFit 262 - CrossFitView Public WhiteboardSnatch grip push press + Overhead squat (2+2, 4 sets at most. Keep relatively light.)Use rack. Push press to overhead then Squat it for the prescribed repsSnatch (3x1 @ 80%)Build to 80% then hit 3 good reps.Clean +...

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 Box Jumps :30 Plank STATION 2 1:00 Wall Ball :30 Tuck Hold STATION 3 1:00 Alt. DB Snatch :30...

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Enjoy the reduced volume...hit the class workout and strength.B. 60:00 GPPWarm-upWarm-up (No Measure)1 ROUND 5 Push-Up to Down Dog...

CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardMetconMetcon (Time)with a partner, breaking up however you like, but you must finish each element before moving to the next one: 1 mile run 100 Air Squats 500 double unders 200 Air Squats 100...

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard