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...

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"...

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 DBL DB Ground to OH STATION 2 Burpee over DB STATION 3 Box Step-Ups STATION 4 Cal...

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for time)3 SETS 20 Cal Bike -Rest 1:00- 40 Cal Bike -Rest 2:00- 60 Cal Bike -Rest 3:00- *No additional rest b/t Sets (Score is Each Round for Time)B. 60:00...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS Run 200m 1 strict pull up 2 strict push ups 3 Burpee Broad Jumps THEN... 3 ROUNDS (W/ Empty Barbell) 5 Snatch Grip RDLs 5 Kang Squats 5 Behind the Neck PressStrengthSingle...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 20 Shoulder Taps 10 Ring Rows 8/8 Single Arm Strict Press 6/4 Cal BikeStrengthMetcon (3 Rounds for reps)3 SETS MAX Strict Press Into... MAX...

CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds: 30 Single Unders 8 PVC Good Mornings 8 PVC Thrusters 4 Ring Rows or Pull Ups Then: Build to workout weight on deadlifts.WorkoutMetcon (No Measure)12 Minute EMOM 1: 6 Deadlifts (225/153)...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 1:00 Row with ½ Slide in 10 Alt. Step-Ups 5/5 Single Arm DB Strict PressWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 13 MINUTES 250m Row 17 Box Jumps 9 DB Strict...

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

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 8/6 Cal Row 8/8 SA Strict Press 4/4 SA Deficit Push-up 20 Mountain Climbers 8 Banded Shoulder PressStrengthMetcon (No Measure)3 SETS* 10/10...