Smoke Show!

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Smoke Em If Ya Got Em (Time)

Recap T2B progression (tic toc, aggressive tic toc, knees to chest, t2b)

EMOM 12

Min 1: 1-20 Toes to Bar

Min 2: 30 second hollow hold

Min 3: 10-20 second L-hang

No rest

EMOM ladder

KB Swings

Burpees

1 of each, 2 of each, 3 of each, etc until

The clock catches you. 10 minute cap.

Go as heavy as strength and ability allow

Rest 2 minutes

3 rounds

Run 200 meters

200 meter KB carry

RX 53/35

RX+ 70/53

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – 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

Max Cal Row

STATION 2

AMRAP

5 Up-Downs

10 Mountain Climbers

STATION 3

Max Cal Row

STATION 4

AMRAP

5 DB Strict Press

10 Tuck-Ups

Sunday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

6 Cal Bike

6 Up-Downs

6 Box Step Overs

6 Alt. Lunges

Strength

Metcon (Weight)

3 SETS

8/8 Half Kneeling Landmine Press

12 DB Bent Over Row

-Rest 1:30 b/t Sets-
Score is weight for DB BOR

Workout

Metcon (Time)

FOR TIME

30/25 Cal Bike

30 DB Up-Down (35/20)

30 DB Box Step-Overs(24’/20′)

30 DB Push Press

30 DB Suitcase Lunge

30/25 Cal Bike

-16:00 Hard Cap-

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

6 Cal Bike (Begin at an easy pace then increase each round)

8 Alt. Lunges (add weight in the 2nd round to practice the goblet lunge)

10 Tuck-Ups

12 Jumping Jacks

14 Alt. Groiners (slow or fast)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

30 Goblet Lunges

12/9 Cal. Bike

30 Mountain Climbers

12/9 Cal. Bike

30 Sit-Ups