Tuesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds Row 200m at 22 s/m 10 Band Pull Aparts 10 Lat Engagements 5 Ring RowsStrengthStrict Pullups (1 attempt at max unbroken strict pull ups)Legs stay straight in hollow position. No kipping at...
Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 rounds of: Row 200 meters @ 22 s/m 10 air squats, 2 sec. pause in bottom 10 ring rows or 5 strict pull ups, slow 10 dumbbell hang power snatch, light 10 v-upsSkillWarm-up (No...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 5/5 Single Arm DB Strict Press 10 Alt. Reverse Lunges (bodyweight) 5/5 Single Arm DB Push Press 5/5 Single Arm DB Suitcase Alt. Reverse Lunges*WorkoutMetcon (AMRAP -...
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 Max Cal Bike STATION 2 Max DBL DB Swing (eye-level) STATION 3 Max Burpees Over DBs STATION...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)1 SET 10:00 Ski 10:00 Bike 10:00 Row -5:00 Rest b/t Sets- *Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set.B. 60:00 GPPWarm-upWarm-up (No...
Monday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Line Drills... 25’ Walking Knee to Chest Stretch 25’ Walking Quad Stretch 25’ Walking Figure 4 Stretch 25’ Walking High Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip...
Deload Week
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds of: 15 Jumping Jacks 10 Alternating Butt Kickers 10 Alternating High Knees 10 Track Swings Front/Back 10 Track Swings Side/Side :30 Pigeon each side Then: Circle up and go over the squat:...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)8 ROUNDS (:20 ON/ :10 OFF) R1-R2: Single Unders R3: High Jump Single Unders R4: Fast Wrist Single Unders R5: Penguin Taps R6: Single Single Double Under R7-R8:...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND :30 Legs only bike 5 Up-Downs + 5 Push-Ups :30 Arms only bike 10 KB Sumo Deadlift :30 Bike (arms & legs) 5 Burpees + 10 RKBSWorkoutMetcon (No Measure)EMOM x 12...
Smoke Show!
CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardSmoke Em If Ya Got Em (Time)Recap T2B progression (tic toc, aggressive tic toc, knees to chest, t2b) EMOM 12 Min 1: 1-20 Toes to Bar Min 2: 30 second hollow hold Min 3: 10-20 second L-hang No...