Thursday 10.26.17 WOD
Skill 8min HSPU or Handstand Hold practice Intent: Spend 5min reviewing modifications and standards. Adv. should complete 20-25 HSPU/Strict Metcon Teams of 2 6min AMRAP 10 Box Jumps w. step down (24,20) 10 Wallballs (20,14) -2min Rest- 6min AMRAP 10 Front Rack Reverse Lunges (75,55)(L+R=2) 10 Power Snatch (75,55) -2min Rest- 6min AMRAP 10 Box […]
Thursday 10.26.2017 Crossfit PreTeens
Warm-up Stretch 5 inchworms 10 side lunges 5 stomach to downward dog 10 squats jump Rope-a-thon 10-20-30-40-50-40-30-20-10 Skill Rope climbs Review: holding weight rope lock J hook practice Conditioning Med ball clean x4 Med ball front squat x4 Push press ball toss x4 wall ball x4 repeat for 4 rounds Metcon PArtner Up! 1 works-1 […]
Wednesday 10.25.17 WOD
Strength Every 2min for 10min Complete 1a) x5 DB Neutral Grip Bench Press: build up to a heavy set 1b) x6 Barbell Rows: build up to a heavy set. Pause at top for 1 count Intent: Push/Pull work today should be challenging. The goal here is to get in hypertrophy work, but movement mechanics should […]
Wednesday 10.25.2017 Crossfit Teens
Warm-up Stretch 5 inchworms 10 side lunges 5 stomach to downward dog 10 squats jump Rope-a-thon 10-20-30-40-50-40-30-20-10 Skill Rope climbs Review: holding weight rope lock J hook practice Conditioning Med ball clean x4 Med ball front squat x4 Push press ball toss x4 wall ball x4 repeat for 4 rounds Metcon (AMRAP – Rounds and […]
Tuesday 10.24.17 WOD
Strength 3 Rounds of: 1a) 10x Goblet Box Squat 1b) 20x Banded pull-aparts to chest 1c) 20s Max reps Partner Leg Throws Intent: All reps smooth, shoot for perfect form. This work should not be too taxing and not interfere with your conditioning scores today. Metcon 21min AMRAP 15 KB Swings (55,35) 30 Double Unders […]
Tuesday 10.24.2017 Crossfit Pre-teens
Warm Up 5 rds 10 squats 10 lunges 10 jumping jacks 10 jumping squats 10 jumping lunges Lift Squat Clean 2×2 light weight 10×1 add weight each round Metcon (Time) 10-8-6-4-2 push ups db lunges db rows db plank thrusts
Monday 10.23.17 WOD
Strength Sumo Deadlift 2RM Metcon “Fight Club” For total time: 50 Deadlifts (135, 95) 25 Burpees -Rest 2:00- 40 Front Squats (135, 95) 20 Burpees -Rest 2:00- 30 Hang Power Cleans (135, 95) 15 Burpees Rx: (115, 75) L2: (95, 65) L1: (75, 55) $ Out 3 Rounds of: 30 Banded Leg Curls each 25 […]
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 […]
Monday 10.23.2017 RailYard Fitness
Warm-up 7 Amrap 10 inchworms 20 side lunges 10 squats 20 high knees 10 back lunges 20 butt kicks Work-Out 7 Amrap 7 strict press 7 back lunge L+R=1 7 bent over fly Rest 1 min 7 Amrap 7 Push up 7 skaters L+R=1 7 box dip Rest 1 min 7 Amrap 7 bicep curls […]
Monday 10.23.2017 Crossfit Teens
Warm Up 5 rds 10 squats 10 lunges 10 jumping jacks 10 jumping squats 10 jumping lunges Lift Squat Clean 2×2 light weight 10×1 add weight each round Metcon (Time) 10-8-6-4-2 push ups db lunges db rows db plank thrusts
