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 - 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...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND :30 Hang From Rig 15 Air Squats 15 Bootstrap Stretches 10 Up-Downs THEN... 2 ROUNDS 8 Ring Rows 8 Plate Deadlifts 8 Plate Front Squats 8 Plate Strict...
Thursday
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 EMOM 10 Burpees STATION 2 EMOM :45 Hard Row + :15 Easy Row STATION 3 EMOM 20 Plate Ground to...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Enjoy the reduced volume...hit the class workout or take an additional rest day.B. 60:00 GPPWarm-upWarm-up (No Measure)3 ROUNDS......
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 8 KB Deadlift 6/6 KB Bent Over Row 8 Frog Jumps* :20 Feet Marching Plank**WorkoutMetcon (Weight)EMOM x 16 MINUTES MIN 1 - 15 Up-Downs MIN 2 - 25 Russian Kettlebell...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 1:00 Row @24 s/m 10 Alt. Deadbugs 200m Jog 10/10 Split Squats Into … 1 ROUND 1:00 Row @26 s/m 30 Hollow Flutter Kicks 200m Jog 10 Alt. Cossack SquatsWorkoutMetcon...
Wednesday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND* 1 Burpee 2 Air Squats 3 DB Push Press 4 Push-Ups 5 DB Front Squats 6 Ring Rows or DB Bent Over Rows 7 DB Suitcase (or Sumo) Deadlifts 8 Sit-Ups 9 DB Hang Power...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND (2:30 CAP) 8/6 Cal. Bike @ Easy Pace 10 Plate Deadlifts 6 Alt. Step-Ups 1 ROUND (2:30 CAP) 8/6 Cal. Bike SPRINT 10 Plate Ground to Overhead 6 Box Jumps w/step...