Thursday
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...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 100m Run 5 DB Up-Downs 5 DBL DB Russian Swings 5 DBL DB DeadliftsStrengthMetcon (Weight)3 SETS 10 Tempo Knees 2 Chest (2111) 15 Hammer Curls 15...
Wednesday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
2020 is gonna be a great year I love all you guys
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...
Wednesday
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 Jumping Lunges 20 Russian Twists STATION 2 2:00 Hard Bike 1:00 EZ Bike 1:00 Hard Bike STATION 3 AMRAP 10 DB...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)200m Jog at conversational pace Into … 2 ROUNDS 50m High Knees 50m Butt Kickers 10/10 Split Squats 10 Hollow Rocks 10 Arm Haulers Into … 200m Run at workout paceWorkoutMetcon...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND :30 Single Unders 10 Wall Ball FR Lunges 6 Up-Downs 1 ROUND :30 Power Jumps 10 Wall Ball Air Squats 6 Up-Downs 1 ROUND :30 Fast Wrist Single Unders 10...
Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 6 Alt Box Step up 6 Russian KB Swings 20 Alt. Deadbugs THEN... 2 ROUNDS 6 Box Jump + Step Down 6 American or Russian Swings 20 Alt. Bird Dogs THEN... 2 ROUNDS 6 Box Jumps...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit the ""20/20 Experience"" workout with the class! Consider the additional "scale-ups"... Box Jumps --> Box Jump Overs or 30"/24"...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 500m Row (rest remainder) STATION 2 EMOM 15 Push-ups STATION 3 AMRAP 5 Sit-ups 10 Air...