Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.B. 60:00...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 100m Row (increase pace each round) 10 Up-Downs → 10 Burpees 5 KB Deadlifts + 5 Russian KBS → 10 American KBSWorkoutMetcon (Time)3 SETS 300/250m Row 15 Burpees 25...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 50 Single Unders then... Max Meters Row in remaining time STATION 2 25 Plate Hops then... Max...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 5 Up-Downs 20 Mountain Climbers 5 Push-ups 20 Mountain ClimbersStrengthShoulder Press (7-7-7-7-7*)7-7-7-7-7* Strict Press *Complete 1:00 Plank...
Tuesday
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PARTNER WARM-UP 3 rounds: P1 —> Row for Cals (increase pace every time on the bike) P2 —> KB Complex* 3 KB Deadlifts 3 KB Swings 3 KB Hang Power Clean 3 KB 2 Arm Press 3 Goblet...
Monday
CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 20 Air Squats 10 DB Power Cleans STATION 2 AMRAP 30 Mountain Climbers 10 Push-ups STATION 3 AMRAP 20 Step-ups...
WOD for Warriors
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds: Jog down and back x2 10 light kettlebell swings 3 Rounds 5 hanging knee raises 5 Power Cleans (building)MetconMetcon (AMRAP - Rounds and Reps)"Armistice Partner WOD" 22 Minute AMRAP (As...
Monday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)With one LIGHT dumbbell ... 1 ROUND 10 Alt. Bodyweight Lunges 8 Cal. Bike (conversational pace) 5/5 Single Arm DB Deadlift (DB btwn. legs) 10 Alt. Bodyweight Jumping Lunges...
Monday
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.B. 60:00...
Veterans Day
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardChad 🇹🇩 (Time)Happy 34th Birthday Chad. I mean so much to me: 3 rounds for time: 1 mile run 34 burpee pullupsChad is 35 this year, meaning he is officially a Master! Chad is an Army combat...