Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (7 MINUTE CAP) 12/10 Cal Bike 5/5 KB Strict Press 5/5 KB Around The World (KB held at eye level and rotated around the head w/ bent elbows) 5/5 KB Half...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 15 High Knees 15 Butt Kickers 7/7 Forward + Back Leg Swings (L/R) Into… 3 ROUNDS (R1 → R2 → R3) 7 KB Deadlift → 7 Russian KB Swings → 7 KB Swings 5/5 SA Ring Rows → 5...
Thursday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PARTNER UP! 400m Run aka Turkey Trot -THEN- 4 ROUNDS EACH PARTNER 1 10 Air Squats 5 Inchworms 10 Up Downs 5 Glute Bridges (:02 Hold at the top) PARTNER 2 Plank HoldWorkoutThe Great...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS 10/8 Cal Row 10 KB Deadlifts 10 Step-upsStrengthDeadlift (5-5-5-5*)5-5-5-5* Deadlift *Build up to and past your workout weight.WorkoutMetcon...
Wednesday
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 5 DB Thruster 10 Sit-ups STATION 2 EMOM 12/10 Cal Row STATION 3 AMRAP 5 DB Thruster 10 Sit-ups STATION 4 EMOM...
Monday
CrossFit 262 - CrossFitView Public WhiteboardB. 60:00 GPPWarm-upWarm-up (No Measure)EMOM x 6 MINUTES Min 1 - Row (EZ → Moderate → Hard) Min 2 - PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)StrengthPush Press (5-3-1+*)5-3-1* Push Press *Set 1 -...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)3 ROUNDS FOR TIME 400m Run 20 C2B Pull-Ups 20 T2BB. 60:00 GPPWarm-upWarm-up (No Measure)3:00 Bike INTO… 2 ROUNDS 10 Long Step Lunges 10 Bootstrapper Squats 25’ Duck...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure):45 Row → :45 Row → :45 Row 10 Air Squats @31X1 (:03 descent) → 10 DB Front Squats → 10 DB Front Squats w/ a "pop"* 10 Push-Up to Down Dog → 10 DB Strict Press → 10 DB Push...
Oh Boy For real?
CrossFit 305, CrossFit A1A - CrossFitView Public Whiteboard Papa sMURPH (Time)5 rounds for time: 3 Rounds of Cindy 400m Run/500m Row If you have a vest, wear it [Rx+]BE MINDFUL OF YOUR ABILITIES!
Tuesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)8 Minutes 20 Single Unders 8 Ring Rows 8 Kip Swings 8 PVC Good Mornings 8 Up DownsSkillMetcon (No Measure)Skill EMOM 12 1: Double Unders 2: Pull Ups/Muscle Ups 3: Plank 4: RestWork on...