Friday 12.1.17 CrossFit
Strength 1. Back Squat 5×3 2. Squat Clean 5×2 Final week of speed back squats. We only had 2 weeks with speed back squats because of the holiday last week, but these will pop again in the future. *Beginner: Focus on technique or practice perfect hip-hinging with clean-grip deadlifts x 5 reps per set. Metcon […]
Friday 12.1.17 Rail Yard Fitness
Warm-up 10 AMRAP 5 cal bike sprint 10 mt climbers 15 squats 20 plank thrust 50 ft. jog Metcon (AMRAP – Reps) 1 min KB pulls 1 min Plate on and offs 1 min wide biceps 1 min weighted side lunges 1 min tricep extension 1 min rest X 4
December 2017 Programming Breakdown
Thursday 11.30.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 10 AMRAP 5 cal bike sprint 10 mt climbers 15 squats 20 plank thrust 50 ft. jog Metcon (AMRAP – Rounds and Reps) 1 min KB pulls 1 min Plate on and offs 1 min wide biceps 1 […]
Thursday 11.30.17 CrossFit
Skill Snatch Positional Work 4 Rounds, building each set, Coach led **This is not scored today, practice Metcon 5 Rounds 10 Goblet Squats (55,35) 10 T2B 10 Box Jumps w. step down (24,20) 10 Wallballs (20,14) L2: (45, 25) (Knee lifts) (14, 10) L1: (35, 25) (Knee Lifts) (Alt. Step-ups) (10, 8) Intent: Todays workout […]
December 2017 Programming
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Wednesday 11.29.17 CrossFit
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here ROWVEMBER WOD #4 Damper Comparison for Max Calories 5 x 1min Sprints for max cals moving damper down each interval. Interval #1 = damper of 10, #2 = 8 and so on. “CP” 30 Curtis P’s (135,95) *1 Power […]
Wednesday 11.29.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 8 EMOM 10 tuck jumps 10 wide squats 20 high knees 20 butt kicks Metcon (AMRAP – Rounds and Reps) Ladder up… then down 3 AMRAP 10 push ups 20 goblet squats 1 min 4 AMRAP 10 bent […]
Tuesday 11.28.17 CrossFit
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Metcon 30min EMOM Min 1: 10 Burpees Min 2: 45s Row for meters Min 3: 45s Bike for calories Min 4: 45s Handstand Walk or 20s Handstand Hold Min 5: 45s Max Double Unders L1: (8 Burpees per round) […]
