CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 any machine, then circle up with a PVC pipe for Olympic Lifting warm up with coach.StrengthSnatch (15 Minutes to Build)Clean and Jerk (15 Minutes to Build)Optional FinisherMetcon (AMRAP -...

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, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 1:00 Row (Easy → Mod → Hard) 10 Groiners → 10 Kang Squats → 10 Tempo Squats (22X1)StrengthFront Squat (7-7-7-7)7-7-7-7 Front Squat -Rest 2:00 b/t...

CrossFit A1A, CrossFit 305, CrossFit 262 - X-30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5:00 (or 2 rounds) 100m Jog 8 Glute Bridge-ups w/toes up 4/4 Spiderman Lunge :30 Row 8 Straight Leg Sit-ups 4/4 Single Arm Ring RowsWorkoutMetcon (Time)EMOM x 16...

CrossFit A1A, CrossFit 305, CrossFit 262 - X-30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Plate Deadlifts → 10 Plate Ground to Overhead 10 Up-Downs → 10 Burpees 10 Glute Bridge-Ups → :45 Glute Bridge HoldWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x...

CrossFit A1A, CrossFit 305, CrossFit 262 - X-COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)4 ROUNDS FOR TIME 200m Run 10 Hang Power Cleans (135/95) 7 Ring Muscle-Ups 35' HS Walk* *Estimate 5' sections and follow Open standards.B. 60:00 GPPWarm-upWarm-up (No...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)FOR QUALITY (10 MIN TIME CAP) MUSICA! https://open.spotify.com/playlist/0RsC0F3okUJ3ZQkeiYUj2f 3:00 Row (increase intensity gradually) Into… 3 Sets 10 Lunges w/ Twist 12 Tempo Air...

CrossFit A1A, CrossFit 305, CrossFit 262 - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 Tabata Row STATION 2 Tabata DB Push Press STATION 3 Tabata Sit-ups STATION 4 Tabata Push-ups *Tabata is :20 of work...

CrossFit 262 - CrossFitView Public WhiteboardWarm-upStrengthPush Press (3 - 3 - 3+ @ 65%, 75%, 85%)MetconMetcon (AMRAP - Reps):40 on, :20 off Alternating through the following 4 times: Row for Calories Box Jump Overs (24/20) Burpees Single Arm DB Push...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS* :30 Single Unders —> :30 Single-Single-Double Attempts —> :30 Double Unders 20 Lunges —> 14 Jumping Lunges —> 8 KB Goblet Lunges :30 Hollow Hold —> 15...