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, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 4 MINUTES 8 Samson Lunges 8 Slam Ball Deadlifts :20 Squat Hold with Slam BallSkillWarm-up (No Measure)ON A 5:00 RUNNING CLOCK ... Practice Air Squat...

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 20 Cal Bike then... Max Up-Downs STATION 2 40 Plate Hops then... Max KB Swing STATION 3 20 Cal Bike then... Max...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 25 Jumping Jacks 25 Bicycle Crunches 50’ Shuttle Run 1 ROUND 20 Lunges (w/o barbell) 20 Deadbugs 50’ Shuttle Run 1 ROUND 10 Alt. Lunges w/ barbell :30...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)10 minute AMRAP @ warm up pace: Run or Row 800m into… 40 Jumping Jacks 30 Mountain Climbers 20 Jump Squats 10 Alt. Lunge 10 Push Ups 5 Strict Pull Ups Do not repeat row or run, go...

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 - 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 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 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 - 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...