Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 30 Mountain Climbers 20 Lateral Jumps Over the Bar 10 Burpees Into… 2 ROUNDS 10 Deadlifts 8/8 Elbow Punches 6 FR Lunges 4 Front SquatsStrengthMetcon...
Wednesday
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...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds (PVC-Bar-Bar) 10 Strict Presses 5 Push Presses 3 Jerks (Split or Push) 5/5 Front Rack Elbow Pumps 8 Alternating Lunges (no weight)StrengthPush Press (5 - 5 - 5+ @ 60%, 70%,...
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 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...
Tuesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Bring Sally UpStrengthBack Squat (5 - 5 - 5+ @ 60% - 70% - 80%)Build to a set of at least 5 at 80%, if you have more reps in the tank then hit more good reps but don't go to...
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 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...
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...