Saturday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 8 MINUTES 1 - :30 Moderate Row → Row at workout pace 2 - :30 Up-Down w/step over the erg → Burpee over Erg 3 - :30 Moderate Bike → Bike at workout pace 4 - :30...
Saturday
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)Mini Triathlon Warm-Up just to get everyone moving and the...
20.4!
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds of: 10 Calorie Row 10 Air squats/assisted pistols 5 deadlifts (PVC/Barbell) 5 hang cleans 5 strict press 5 jerksWorkoutCrossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps,...
Friday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 9/9 Single Arm DB Deadlift 7/7 Single Arm DB Bent over Row 5/5 Single Arm DB Upright Row 3/3 DB SnatchStrengthBent Over Row (15-15-15)3 SETS 15 Bent...
Beefy!
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardTRAMRAP 3.3 (AMRAP - Reps)AMRAP 6 of: 6 Box Jumps or Step Ups 24/20 6 Toes To Bar Rest 4 minutes AMRAP 6 of: 6 - 4' Burpee Broad Jumps Jumps 6 - Jumping Lunges Rest 4 Minutes AMRAP 6 of: Bar Touch...
Friday
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit the Open workout at max effort.B. 60:00 GPPWarm-upWarm-up (No Measure)2:00-3:00 Body Flow Stretching & Warm-up (Start this...
Friday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 200m Run :20 Plate Hops 10 Glute Bridges 5 DB Deadlifts (Light-Moderate)WorkoutMetcon (6 Rounds for time)EVERY 2:30 FOR 6 SETS 10 DB Deadlifts 30...
Friday
CrossFit 305, CrossFit 262, CrossFit A1A - 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 Squat STATION 2 Max Squat Hold STATION 3 Max Push-Up STATION 4 Max Plank...
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)EMOM X 6 MINUTES MIN 1 - :30 Russian KBS → :30 American KBS MIN 2 - :45 Moderate Pace Bike → :45 Fast Pace Bike MIN 3 - :30 Tempo Air Squats (3331)* → :30 Tempo Goblet...
Spooky!
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)5/5, 4/4, 3/3, 2/2, 1/1 Jog Down and Back Burpees Then: :30 Pigeon/Side 10 Wall Slides 10 Air Squats w/ 2 second pauseSkillMetcon (No Measure)Skill EMOM 12 1: Double Unders 2: Muscle Up/Ring Dip...