CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES* 8/6 Cal Row 8 Plank Shoulder Taps → 8 Renegade Rows 8 Up Downs Over DB → 8 Burpees Over DB *Progress the movements at the halfway mark!WorkoutMetcon...

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Jumping Lunges 10 Russian KB Swing STATION 2 EMOM 15 Up-Downs STATION 3 AMRAP 10 Jumping Lunges 10 Russian KB...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 20 Groiners → 15 Bootstrap Stretches 10 DB Deadlift + 10 Alt. DB Front Squats → 5 DB Deadlifts + 10 FR DB Lunges 8 DB Strict Press → 10 DB Push Press...

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...

CrossFit 262 - CrossFitView Public WhiteboardHigh Pull + Hang Power Snatch + Hang Snatch (1-1-1-1-1...)Build to max of the complex.Focus is Second Pull - Make hip contact and keep pulling (elbows up!)Push Jerk+Split Jerk (5x(1+1))Perform one push jerk immediately...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)Partner Warm-up 2 ROUNDS* 200m Run 20 DB Hang Jump + Shrug 30 Alt. Lunges *Partners will go on the 200m Run together. They can split the work in any way, in any order! - 5:00...

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

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Max Burpees :30 Push-up Plank STATION 2 1:00 10m Shuttle Run :30 Squat Hold STATION 3 1:00 Max...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1:00 row at easy pace 3 ROUNDS... 10 Bootstrap Squats 8 Up Downs 6 BB Good Mornings 4 Inch Worms 2 Push Up to Pike *Hold bottom of squat until the last member has completed 3 rounds,...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS :30 Easy Row → :30 Moderate Row → :30 Hard Row 10 DBL KB Sumo Deadlifts →10 DB KB SDLHP → 10/10 SA RKBS :30 Deadhang → 10 Scap Pull-ups → 10 Ring Rows...