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...
Sunday
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 Max Cal Row STATION 2 AMRAP 5 Up-Downs 10 Mountain Climbers STATION 3 Max Cal Row STATION 4 AMRAP...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 6 Cal Bike 6 Up-Downs 6 Box Step Overs 6 Alt. LungesStrengthMetcon (Weight)3 SETS 8/8 Half Kneeling Landmine Press 12 DB Bent Over Row -Rest...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 6 Cal Bike (Begin at an easy pace then increase each round) 8 Alt. Lunges (add weight in the 2nd round to practice the goblet lunge) 10 Tuck-Ups 12 Jumping...
Joe’s 70th
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds: 25 Jumping Jacks 10 PVC Pass Throughs 10 PVC Good Mornings 10 Samson Lunges 5 Push Ups 5 Box JumpsMetconJoe Pulizzano's 70th (Time)With a partner, switching off as desired [Rx+ solo...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONING30 Muscle-Ups (Time)30 muscle-ups for timeEvery time you break, 10/8 cals on the bike.B. 60:00 GPPWarm-upWarm-up (No Measure)Grab a Partner and a Wall Ball (LIGHT!) 1 ROUND P1: 5...
Saturday Partner or Nah
CrossFit 262 - CrossFitView Public WhiteboardMetcon (Time)(0:00-5:00) 1000m Row 50 Power Cleans (135/93)[155/113] -Solo (500/25) (5:00-10:00) AMRAP Wall Balls (20/14)[11/10] (10:00-15:00) 1-2-3-4-5... Toes 2 Bar 5-10-15-20-25... Double Unders (15:00-[25:00]) 10RFT: 5...
Saturday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Grab a Partner and a Wall Ball (LIGHT!) 1 ROUND P1: 5 Bootstraps + 10 Alt Lunges w/ Torso Twist + 20 Mtn Climbers P2: Holds the Wall Ball overhead and Bikes (legs only) Switch when...
Saturday
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 Max Jump Rope Rest 1:00 2:00 Max Jump Rope STATION 2 2:00 Max Air Squat Rest 1:00 2:00 Max Air Squat STATION 3...
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)Buy In: 250m Row 2 ROUNDS: 10 DB Hammer Curls 10 DB Upright Rows 10 DB Strict Press 10 DB Triceps Extension Buy Out: 200m RunStrengthMetcon (No Measure)EMOM x 9...