Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - X-30View Public WhiteboardWarm-upWarm-up (No Measure)Grab a pair of light kettlebells … 2 ROUNDS 10 DBL Sumo KB Deadlifts 30 Single-Unders → 30 Double-Unders (or :30 of practice) 5/5 Single Arm Russian KBS → 10 DBL Russian...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - X-COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 21-15-12-9-12-15-21 Double DB Snatch (35/20) Cal Bike *Do not pace the bike. Sprint and see what you're made of...B. 60:00 GPPWarm-upWarm-up (No Measure)3...
Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 20 Singles → 20 Fast Singles → 20 Double Unders 10 Arm Crosses 10 Arm Circles Forward / 10 Back 10 Arm Haulers Into… 2:00 Lacrosse Ball on Lats (1:00/side) 2:00 Banded...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 10 Lunges 20 Mountain Climbers STATION 2 1:30 Max Cals Bike 1:30 Slow Pedal STATION 3...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)16 SETS (:20 ON/ :10 OFF)* 1 - Mountain Climbers 2 - Up-Downs 3 - Air Squats 4 - Good Morning *Alternate movements each set for a total of 4 sets at each...
Two’s Day
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Jog Down+Back x5 5 Inchworms 10 Alt. Knee to Chest 10 Scorpions Facing Up 10 Scorpions Facing Down 10 Lat Engagements Then: 2 Rounds of 5 Kip Swings 5 Deadlifts (Bar) Then build to 85% of DL...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - X-30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Alt. Lunges → 8 Jumping Alt. Lunges 10 Cal. Row → 8 Cal. Row 10 Sit-Ups → 8 Sit-Ups 10 Alt. Step-Ups → 8 Box Jumps w/step downWorkoutMetcon (2 Rounds for reps)2...
Monday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 20 Plank Shoulder Taps 10 Plank Jump Ins 10 Jumping Squats Into… 3 ROUNDS :30 Row 10 Up down to plate 7 Light Kip → 5 Big Kip → 3 Kipping Pull-upWorkoutMetcon...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Air Squats STATION 2 Max Hollow Rocks STATION 3 Max Slam Balls STATION 4 Max...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 6/4 Cal Bike 6 Plate DL 6 Ring Rows 6 Push-upStrengthMetcon (Weight)EMOM x 8 MINUTES MIN 1 - 10 Strict Pull-ups or Vertical Ring Rows MIN 2 -...