CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS High Knees (25 ft) Butt Kickers (25 ft) 10 Single DB Ground to Overhead (hold DB horizontally) 5/5 Single Arm DB Strict Press 25ft/25ft Single Arm DB OH Carry 10...

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)IN TEAMS OF 2... AMRAP x 8 MINUTES 8 Slam Balls 8 Alt Box Step Ups 8 Cal Bike P1 completes one full round, while P2 holds a plank position, then switch.Partner StrengthPower Snatch...

CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 QUICK ROUNDS (8:00 CAP) 50m Shuttle Run 8/8 Reverse Lunges 10 Goblet Squats 12 Russian KB SwingsStrengthFront Squat (5-5-5-5-5*)5-5-5-5-5* Tempo Front Squat...

CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardWarm-upWarm-up (No Measure)2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate AMRAP x 5 MINUTES 5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward 5 Jumping Jacks 5 Kip Swing or...

CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 100m Run 10 DB Strict Press STATION 2 AMRAP 100m Run 10 Jump Squats STATION 3 AMRAP 100m Run 10 Situps STATION...

CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 150m Row 10 Alt. Groiners 10 Scap Push-ups 10 Sit-upsWorkout"THE 1500" (3 Rounds for time)3 SETS 500m Row -2:00 Rest b/t Sets-

CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-up (No Measure)General cardio for 3 minutes, then: 3 Rounds 5 Kip Swings 10 Light Wallballs 5-10 Push Ups Then: Warm up muscle ups or pull ups.Crossfit Games Open 20.5 (Ages 16-54) (Time)For...

CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Minutes Cardio, then: 3 Rounds (PVC -> PVC -> Bar) 5 Sn. Grip BTN Push Press 5 Sn. Grip BTN Push Jerk 5 OHS Power Sn. + Full Snatch From Hip Power Sn. + Full Snatch From Knees Power Sn. + Full...

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Graduated Warm-up (R1 → R2 → R3) 3 ROUNDS (10:00 CAP) 8 Cal Row 65% → 75% → 85% 8 Ring Rows → Scap Pull-ups → Pull-ups 8 Push-ups → HR Push-ups → Burpees 8 Med Ball...

CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public Whiteboard