Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (4 Rounds for weight)4 SETS 7 High Hang Power Cleans 7 Push Press -Rest as Needed b/t Sets- *Increase load every set. All sets must be performed unbroken.B. 60:00...
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...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 Burpees STATION 2 1:00 Fast Pedal :30 Slow Pedal STATION 3 Plate Ground to OH STATION 4 1:00 Fast...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 8 Lunges 6 Air Squats 4 Tuck-ups 100m RunStrengthFront Squat (1x1)5-3-1-5-3-1 Front SquatWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 8...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1-2 ROUNDS (5 MIN CAP) 20 Med. Ball Toe Touches* 4 Medicine Ball Deadlifts 20 Single-Unders → Double-Unders 4 Medicine Ball Deadlift + Shrugs :20 Hollow Rock → 10 Tuck-Ups 4...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (5 MIN CAP) 5 Ring Rows 5 Inch Worms w/pus-up 1:00 Row 10 KB Sumo Deadlift High Pulls Immediately into a trial run … :30 Row @ a Moderate Pace :30 Recovery Row Rest...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (2 Rounds for distance)2 SETS 7:00 Ski 7:00 Bike 7:00 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...
Monday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES Min 1 - Row (EZ → Moderate → Hard) Min 2 - Air Squats → PVC Back Squats → Barbell Back SquatsStrengthBack Squat (5 - 3 - 1+ @ 70% - 80% - 90%)1+ means athlete performs...
Monday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-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 (5-5-5*)5-5-5-5-5 Push Press 5+...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS 25 Single Unders 10 Push-ups 25 Single Unders 15 Russian KBSStrengthBench Press (2RM)ON A 14:00 RUNNING CLOCK... Build to a 2RM Bench PressWorkoutMetcon...