CrossFit A1A, CrossFit 305 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 200m Run Plate G2OH Plate Hops -into- 2 ROUNDS SA RKBS SA KB Strict Press Plate OH HoldStrengthShoulder Press (5-5-5-5-5)5-5-5-5-5 Strict Press -Rest 1:30 b/t...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS... 5 Push-Up + Pike 10 KB RDL 10 Scap Pull-Ups into.. 3 ROUNDS... 10 Ring Rows 10 RKBS (warm-up weight KB) 10 Up-DownsWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 15...

CrossFit A1A, CrossFit 305, CrossFit 262 - X-COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)5k Row @ 75% Effort -Rest Equal Time- 5k Row @ 75% EffortB. 60:00 GPPWarm-upWarm-up (No Measure)Junkyard Dog Warm Up... Grab a partner for this one and have...

CrossFit A1A, CrossFit 305, CrossFit 262 - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Box Jumps 10 MB Push Press STATION 2 1:00 Squat Hold Rest :30 1:00 Plank Rest :30 STATION 3 AMRAP 10 Box...

CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds: 10 Calorie Row 10 Powerball Shots (light) 10 Medball Squats (light) 10 Tic-Toc SwingsMetcon31 by 31 (Time)3 Rounds for time*: 31 Calorie Row 31 Burpees 31 Wall Balls (20/14) 31 Toes to...

CrossFit A1A, CrossFit 305, CrossFit 262 - X-30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (5:00 CAP) 8 Scap Push-ups 8 Arm Haulers 8/6 Cal Bike :20 Hollow HoldWorkoutMetcon (4 Rounds for reps)TABATA 8 ROUNDS, :20 ON / :10 OFF TABATA 1 - Push-Ups TABATA...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardExtended Warm-upPLAY THE TUNES MAESTRO! https://open.spotify.com/playlist/5iZvBwEtah0QjsOUhr9ydr 15 minute AMRAP, increasing intensity each round of: Run 200 meters 50' of walking Samson lunges 10 push up to...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)PARTNER AMRAP x 7 MINUTES P1...Bike P2...Complete 1 Round: 5 Push-ups 6 Ring Rows 7 Up-DownsPartner WorkoutMetcon (Time)16 ROUNDS FOR TIME* 8/6 Cal Bike 10 Slam...

CrossFit A1A, CrossFit 305, CrossFit 262 - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 20 KB Swing then... Max Wall Balls STATION 2 Easy Pace Row STATION 3 20 Wall Balls then... Max KB...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PUMP THE JAMS! https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n AMRAP X 8 MINUTES 8/6 Cal Row 8 Light KB Russian Swing 8 Light KB Hang Snatch 4/4 Lunge w/ KB overhead 8...