Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 9 MINUTES MIN 1 - :45 Row MIN 2 - :30 up-downs MIN 3 - :45 PlankWorkoutMetcon (Time)2 rounds 200 meter farmers carry 53/35 500 meter run 25 burpees 25...
Saturday
CrossFit 262 - CrossFitView Public WhiteboardClean and Jerk (2+1 & 1+2)Do 2 sets at each weight On the first set do (2cleans + 1 jerk) On the second set do (1clean + 2 jerks)Metcon (Time)75 Wall Balls For Time: 2min AMRAP 1min REST (Buy-In) 12/10cal Row 5 Toes To Bar...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS... 20 Mountain Climbers 10 Air Squats 5 Arm Haulers* 2 ROUNDS... 20 Jumping Jacks 10 Alt. DB Sumo Deadlifts 5 Sit Ups 2 ROUNDS... 20 Alt. SA DB Sumo Deadlift High...
Saturday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upPartner WorkoutMetcon (Time)IN TEAMS OF 2... 4 ROUNDS FOR TIME* 30 KB Swings 40 Toe 2 Bar or v-Ups 40 Cal Row *P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 30 Box Jump 30 Cal Bike 30 Sit-ups STATION 2 AMRAP 30 Box Jump 30 Cal Bike 30 Sit-ups STATION 3 1:30 Recovery...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (AMRAP - Rounds)EMOM UNTIL FAILURE* 2 Power Clean + 1 Hang Power Clean + 2 Push Jerk + 1 Split Jerk (155/105) *If you fail before minute 5, rest 1:00 then complete 3 more...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND :20 Single Unders 5 Inch Worms 10 Med Ball Front Squat 1 ROUND :20 Fast Singles 20 Mountain Climbers 10 Med Ball Push Press 1 ROUND :20 Double Under/Practice 10...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for time)3 SETS 20 Pull-ups 30 Push-ups 40 Cal Bike 50 Squats -Rest 3:00 b/t Sets-B. 60:00 GPPWarm-upWarm-up (No Measure)3 SETS FLOW SQUAT WARM-UP 10/8 Cal on Bike...
Friday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS FLOW SQUAT WARM-UP 10/8 Cal on rower 10 Bootstrapper Squats 10 Alt Reverse Lunges w/ a Twist 10 Alt Leg Swings 10 Alt Knee Pull to Chest Into… 2 SETS BARBELL FRONT RACK WORK...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (8 MINUTE CAP) 200m Run 20 Alt Shoulder Taps 10 Alt Step-ups THEN... 2 ROUNDS 30 Single Unders 5/5 SA KB Deadlifts 5/5 SA RKB Swings 5/5 SA KB...