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...

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...

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...

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...

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONING"GEORGIE" (AMRAP - Rounds and Reps)AMRAP x 21 MINUTES* 7 Burpees 11 Push-ups 22 Kettlebell Swings (53/35)|(35/26) Run or Row 200 meters *Buy-In to workout is 65 Sit-upsB. 60:00...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2-3 ROUNDS 10 Strokes Arms Only → 10 Strokes Arms + Hips → 10 Strokes Arms + Hips + ½ Slide :20 High Plank Hold → 10 Scap Push Ups → 5 Inchworms w/ push up 10 PVC Good...

CrossFit 262 - CrossFitView Public WhiteboardClean and Jerk (1-1-1-1-1-1)Work on technique - build only as technique allows.Metcon (Time)21 - 15 - 9 Toes to Bar Thrusters (95/63) 2x Double Unders

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 Walking Lunges STATION 2 Push-ups STATION 3 Box Jumps STATION 4 DB Push...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Team Run…leave no athletes behind! Run as a group. into... 3 SETS 5/5 Single Arm KB Suitcase DL (workout weight) 5 Romainain DL (little to no knee-bend) 10 Alt Step Back Sampson...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 5 Air Squats → DB Front Squats 5 Up Downs → 5 Broad Jumps 5 DB DL → DB Hang Power Clean 5 DB Bent Over Rows Movements progress at 1/2...