Tuesday
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 Single DB Box Step-Ups STATION 2 Alt. DB Snatch STATION 3 Sit-ups STATION 4 Cal...
Tuesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds of: Jog Down 10 Jumping Jacks Jog Back Butt Kickers Down 10 Alternating Lunges Butt Kickers Back High Knees Down 5 Walk Outs Hick Knees Back Toy Soldiers Down 10 Hanging Knee Raises Toy...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 100m Jog 6 Single DB Box Step-Overs 6/6 Single Arm DB Suitcase DeadliftsWorkoutMetcon (Time)3 ROUNDS FOR TIME 400m Run 20 DB Box Step-Overs 15 DB Suitcase Deadlifts...
Friday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 EZ Warm-up on the Bike (blood flow!) Into… 2 SETS 10 Alt. Groiners w/ Reach-Up* 5 Plate Bent Over Rows 5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up) 5/5...
Monday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)5 minute AMRAP Shuttle Runs Coaches choice on distances, just keep people moving in groups of 2-4 people, between 1:1 and 1:2 rest. Increase intensity each run. 6 hours of old school...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 21-15-9 Double DB Ground to Overhead (50/35) Burpee to Plate* -Rest 1:00- 15-12-9 Double DB Ground to Overhead (50/35) Burpee to Plate* *Use a standard 45#...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 250m/200m Row 10 Wall Ball Deadlifts 10 Wall Ball Front Squats → 10 Wall Ball Thrusters → 10 Wall BallsStrengthDeadlift (4-4-4-4-4-4-4)EVERY 1:15 x 7...
Monday
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 Single DB Box Step-Ups STATION 2 Alt. DB Snatch STATION 3 Sit-ups STATION 4 Cal...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 10 Samson Lunges* 5/5 Moose Antlers** 10 Scorpion Stretch*** 2-3 ROUNDS (3 min max) 5 Double DB Sumo DL 5 DBL DB Bicep Curl to Press 5 Push Up to Down...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 50m Shuttle Run 5 Burpee 10 Arm Haulers 10 Tuck-ups 5 Broad JumpsStrengthMetcon (AMRAP - Reps)EMOM x 12 MINUTES MIN 1 - 10 Box Dips Min 2 - 12...