Month: October 2017

  • Thursday 11.1.17 WOD

    RowVember Starts November 8th Weekly $100 cash prizes & chance to win a new Concept 2 Rower Strength 1a: Weighted Pull-ups (4×1.1 (10s)) 1b) Single Arm DB Neutral Grip Push Press 4×5, build across Intent: Cluster work (intra-set rest) where the intent is for you to work up to a challenging set with or without […]

  • Wednesday 11.01.2017 Crossfit Teens

    Warm-up 8 AMRAP 10 inch worms 20 squats 30 sec wall sit 40 high knees 50 butt kicks Lift Deadlift 2×2 10×1 Metcon 21-15–9 Back Squats burpee bar hops

  • Tuesday 10.31.17 WOD

    Metcon “Monster Mash” Teams of 2 60 Power Cleans (135,95) 600 Meter Run 60 Front Squats (135,95) 600 Meter Run 200 Double Unders 120 Burpees 600 Meter Run 60 T2B 600 Meter Run 60 S20H (135, 95) Rx: (115, 75) L2: (95, 65) (1x Single Unders) (Knee Lifts) L1: (75, 55) (1x Single Unders) (Knee […]

  • Monday 10.30.17 WOD

    Strength Zercher Squat 3RM Beginner: Perform sets of 5 adding weight if form permits. Intent: After you get over the discomfort these become a great variation to develop anterior core and upper back. Use a yoga mat or knee sleeve to help with the discomfort. Metcon “Dead Ball V2” 10min AMRAP 10 Deadlifts (225,55) 20 […]

  • Warm-up Coach choice- play a game! Metcon (Time) 2 Rounds 10 front squat 31 box jumps 10 push press 31 mountain climbers 10 burpees 31 Back rack lunges Lift Bench Press 1×2 empty bar 1×2 light weight 10×1 add weight each round

  • Sunday 10.29.17 WOD

    Strength EMOM 9: Minute 1: Sledpush 30s (Heavy) Minute 2: 10 BB Rows (Heavy) Minute 3: L-Sit or Hollow-Hold 20s. Intent: Nothing here should be maximal and there should be plenty of rest to work through this for the entire 9 min Metcon 4 Rounds 20 Calorie Row or Bike or 200m Run 12 Deadlifts […]

  • Saturday 10.28.17 WOD

    Metcon With a partner with one athlete completing a full round a time 10min AMRAP 5 Power Clean (135,95) 10 Air Squats 15 Situps -Rest 2:00- 10min AMRAP 5 Power Cleans (135,95) 5 Burpees 100 Meter Run -Rest 2:00- 10min AMRAP 200 Meter Run Rx:(115,75) L1: (75,55) $ Out 3 Rounds of: 15 Empty Barbell […]

  • Saturday 10.28.2017 RailYard Fitness

    Warm-up Hungry Hippos bear crawl crab walk gorilla jump Broad jump Metcon (AMRAP – Rounds and Reps) 24 AMRAP 20 wall balls 200 meter run 20 med ball cleans 20 burpees 20 med ball sit ups 20 jump rope

  • Friday 10.27.17 WOD

    Strength Front Squat (9×2 @ 75%, every 60s) Intent: Speed Front Squats, shoot for 80% clean 1RM Metcon Prep -Then- ‘Coach Led’ 6min EMOM to warm up for metcon Min 1. x3-5 Squat Clean Thruster Min 2. x3-5 Pull-up Set-up/Warm-up Intent: Prime CNS for the metcon. Efforts should NOT take away from the metcon. All […]

  • Friday 10.27.2017 RailYard Fitness

    Warm up 10 squats 10 single leg kickback 10 calf raises :30 high knees 10 side lunges 10 split squats 10 walking lunge :30 butt kickers Workout Tabata Style! 2 min Hamstring pull up :30 rest 2 min Roving push up :30 rest 2 min squat jump to target :30 rest 2 min High pull […]