Sunday

CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN

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Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

Row 500m (rest remainder)

STATION 2

25 Burpees (rest remainder)

STATION 3

2:00 Max Plank

(every break = 10 sit-ups)

STATION 4

2:00 Max Wall Sit

(every break = 10 lunges)

Sunday

CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout

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Warm-up

Warm-up (No Measure)

3 ROUNDS (6 MINUTE CAP)

5/5 SA Ring Row

5/5 SA RKBS

5/5 SA KB FR Lunge

5/5 Suitcase Deadlift

50’ Bear Crawl

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 15 DBL KB Deadlift (53/35)

MIN 2 – :40 DBL KB FR Hold

MIN 3 – 15 KB Upright Row

Workout

Metcon (Time)

FOR TIME

150 KBS (53/35)*

*Every time you break, complete a 200m Run.

-15:00 Time Cap-

Sunday

CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bootstrapper

:30 Cossack Squats

:30 Inch Worms

DL Focused Warm-up (with a barbell)

2 ROUNDS

5/5 RDL

:30 Mountain Climbers

10 Sumo Deadlifts

:30 Up-Downs

10 Deadlifts

Skill

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3 Push-Thru*

MIN 2 – 5 Deadlift (Build to Workout Weight)

*1 Push-Thru = 1 Push-Up + Sit-Thru Left + Sit-Thru Right

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15 Deadlifts (225/155)|(155/105)

30 Sit-ups

15 Push-ups*

*Hand-Release Optional

Sunday

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

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Warm-up

Warm-up (No Measure)

1 ROUND

10 Scap Push-ups

10 Forward Lunges

10 Slam Ball Bent Over Row

10 Slam Ball Deadlift

1 ROUND

20 Alt. Shoulder Taps

10 Alt. Reverse Lunges

10 Slam Ball Overhead Presses

10 Slam Ball Ground to Overhead

Workout

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

Max Push-Ups

(Hand Release Optional)

-Rest 1:00-

AMRAP x 3 MINUTES

12 Alt. Jumping Lunges

12 Ring Rows

-Rest 1:00-

AMRAP x 3 MINUTES

Max Slam Balls

Optional Finisher

Warm-up (No Measure)

2-4-6-8-10-8-6-4-2

DB Bicep Curl to Press

Alt. V-Ups