Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS FOR TIME (7 MIN CAP) 6/4 Cal Bike 16 Jumping Jacks 12 Air Squats 8 Tuck-ups 4/4 Deadbugs 20" Duck Walks 10 Good MorningsStrengthMetcon (3 Rounds for...
Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Hard Row 1:00 Recover 2:00 Hard Row STATION 2 EMOM 10 Alt. DB Snatch 10 Sit-ups STATION 3 AMRAP 5 DB Devil's...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 10 Up-Downs* 10 Mountain Climbers 5/5 SA DB OH Lunges → 10 Single DB Front Squats** *No push-up burpee; arms stay straight, jump back into a tall plank...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Get into teams of 3! 3 ROUNDS... P1: Row 200m P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps → 5 HRPU + 5 Sit-Ups P3: Plank Hold Rotate...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 400m Run... Rest Remainder STATION 2 30 DBL DB Snatch... Rest Remainder STATION 3 30 Wall Balls......
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 20-16-10 Power Snatch (115/75)|(95/65) Back Rack Forward Lunge -Rest 3:00- 16-12-8 Power Snatch (135/95)|(115/75) Back Rack Forward Lunge -Rest 3:00 8-6-4...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 7 MINUTES 2 Wall Walks 6 Up-Downs 10 Push-ups 20 Mountain Climbers :20 Plank Hold :20 Hollow HoldStrengthMetcon (Weight)3 SETS 16 Alt. DB Press* 1:00 Bar...
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)1. 4 ROUNDS FOR QUALITY 3:00 Moderate Pace Bike / 2:00 Easy Pace Bike 2. FOR QUALITY 10:00 Stretch & Mobilize as Needed for the Heavy Front SquatsB. 60:00...
Friday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Jog Down + Back x 8 3 Rounds: 10 Light KB Deadlifts 10 Ring Rows/[Ring row to MU transition] 5 Push Ups to Downward Dog 5 Hollows w/ 2 second hold 5 Supermans w/ 2 second holdMetconMetcon (3...