Monday

CrossFit 262 – CrossFit Unloaded View Public Whiteboard Metcon (Time) 4 rounds: 20 curl to press 20 air squats 20 cal bike 20 MB sit ups 20 ring rows 20 plate from ground to over head 20 cal row 35 min time...

Friday

CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit View Public Whiteboard Power Clean (2-2-2-2) 65-75-85-95% It is VERY important to stick to your percentages. Failure to do so will reap less results. Metcon QuadWOD 11 (Time) Row 50/35 Calories...

Thursday

CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit View Public Whiteboard The 30s (Time) 30 Toes to Bar 30 Box Jump Overs 24/20″ 30 Kettlebell Swings 53/35 30 Burpees 8/7′ 30 Pull Ups 30 Box Jumps 30 yards of rope climbing (six 15′...

Wednesday

CrossFit 262 – CrossFit Unloaded View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 min AMRAP 50m lunge 400m run 30 box step ups 20 triceps dips 10 cal bike Core 3 rds: 50 MB sit ups 1 min...

Wednesday

CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit View Public Whiteboard Weightlifting Strict Press (2-2-2-2) 65-75-85-95% The last set will be very hard. Rest enough to make the set. This is your main set, the most important part of the day....

Friday

CrossFit 262 – CrossFit Unloaded View Public Whiteboard Metcon (Time) 6 rounds: 10 rope scales 10 inch worms with push up 10 ring rows 10 MB squat cleans 10 turkish get ups 5/side 10 burpees 35 min time...