Friday 12.29.17 Rail Yard Fitness
Warm-up 10 scales 10 frankensteins 10 squats 10 lunges 20 high knees 20 butt kicks 30 jumping jacks Metcon 500 m row 40 squats 30 sit ups 20 push ups 10 pull ups Rest 2 min when you finish, then 15 AMRAP 50 jump ropes 40 lunges 30 box dips 20 side bends 10 box […]
Thursday 12.28.17 CrossFit
Metcon 20min EMOM Min 1-10 Row 100m Min 11-20 Assault Bike 30s *Alternate Options 10m Shuttle Runs x 30s Ski Erg x 30s Score = 20 if you complete all the work Intent: On paper this probably doesn’t look too bad because in theory you should have at least 35-40s of rest each set. Maintaining […]
Thursday 12.28.17 Rail Yard Fitness
Warm-up 10 scales 10 frankensteins 10 squats 10 lunges 20 high knees 20 butt kicks 30 jumping jacks Metcon 500 m row 40 squats 30 sit ups 20 push ups 10 pull ups Rest 2 min when you finish, then 15 AMRAP 50 jump ropes 40 lunges 30 box dips 20 side bends 10 box […]
Wednesday 12.27.17 Rail Yard Fitness
Warm-up Row vs squat hold Partner up- 4 rounds each 200 m row @ a time, one rows, other holds squat Metcon 24 AMRAP 200 meter row 15 KB deadlift 15 BARBELL back squat 15 BARBELL wipers 15 DB high pull 15 DB snatch score=rounds
Wednesday 12.27.17 CrossFit
Skill Intent: Spend some time working on Handstands today either with HSPU or getting comfortable kicking up and performing a hold. We are accumulating volume today with wide-grip pull-ups. Wide-grip develops lats/rhomboids. This work should be challenging enough to complete in 3-4 sets. 1a) Handstand Push-ups Rx+: Strict 40 Rx: Kipping 40 L2: 20s Holds […]
Tuesday 12.26.17 CrossFit
CFML Holiday Hours 12/26/17 – 7:30am, 8:30am, and 9:30am Babysitting q8:30 & 9:30 Strength 1a) “Power Clean”: 5 x 3, 1b) Wallballs: 4 x 5 Intent: Today’s session is intended to be more technique based and neurological warm-up for the Metcon. Metcon “Open WOD 11.5” AMRAP 20: 5 Power Cleans (135, 95) 10 T2B 15 […]
Happy Holidays
Gym Closed Today, 12/25/17 Home Workout Tabata Squats Tabata Push Ups Tabata Hollow Rock *Workout #9 ‘CFML Hotel/Travel WODs‘ Notes: Each tabata is 4 minutes long. 20 seconds of work followed by 10 seconds of rest. Try and hold your numbers. Keep your shoulders on the floor on the hollow rocks. Go for 15-20 on […]
Sunday 12.24.17 CrossFit
Strength 1a) “Bench Press” 5×5 5×5, build across1b) “DB Split Squats” 5×6 5x6ea Intent: Total body strength work today. Work to a challenging set in the bench press. Weights should be moderate for the split squats. Metcon 9 Rounds 5 Burpees 10 Barbell Rows, Supinated Grip 20s Max Effort Bike, Row, Ski Erg, Sledpush (empty) […]
Saturday 12.23.17 CrossFit
Metcon “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Intent: Benchmark workout that is intended to be done with light loads. The goal here is to stay consistent as this is a high-rate of muscular deterioration type […]
Saturday 12.23.17 Rail Yard Fitness
Warm-up :40 high knees :20 rest :40 plank hold :20 rest :40 butt kicks :20 rest :40 plank hold, left side first, right side second :20 rest X2 Metcon 24 AMRAP 300 meter row 14 db thruster 14 db plank row 14 db back lunges 50 ft. bear crawl score=reps
