Thursday 1.25.18 & Monday 1.29.18 XFit Teens & Preteens
Warm-up Partner up 50 cal on bike Lift Strict press – 5×5 Push press- 5×5 Bench press- 5×5 Metcon Work-out 10-8-6-4-2 Burpees Squats Push ups
Thursday 1.25.18 CrossFit
Metcon Prep With a partner Max Calories of Row, Ski Erg, or Assault Bike in 6 Minutes *Each athlete completes a full 3 minutes, split however you want Intent: Consider this a 3 minute test to see how many calories you complete. 100% effort here Metcon “100s with a partner” For time: 50 Calorie Assault […]
Wednesday 1.24.18 CrossFit
Skill Every 3min for 5 Rounds 1a) Rope Climb:1-2 – Adv: Legless – Int: Legs – Beg: Ring Rows w. pause at top: 4 x 8. 1b) Handstand Push-up: 4-6 – Adv: Strict or Deficit – Int: Shoulder Press: 5 x 5 – Beg: DB Shoulder Press: 4 x 8Intent: Today’s strength work should allow […]
Wednesday 1.24.18 Rail Yard Bootcamp
Warm-up 3 Rounds 20 Jumping Jacks 10 Push-ups 20 Sit-ups 10 Alternating Box Step-ups 20 Walking Lunges Metcon 26min AMRAP 500m Row 9 Burpee Box Jumps w. step down (24,20) 12 Abmat Sit-ups 15 Goblet Squats (35,25) *Sub 400m run, or 60s Bike or Ski Erg for rowing if rowing is not a viable option. […]
Tuesday 1.23.18 XFit Juniors
Warm-up Game: squat tag- freeze tag, but if you are tagged, you must hold squat until someone frees you. Skill Ring dips 1-2 minutes- boxes next to each other, kids hold weight 1-2 minutes- parallettes, kids hold weight 1-2 minutes- rings, kids hold weight 1-2 minutes- dips on boxes 1-2 minutes- dips on parallettes 1-2 […]
Tuesday 1.23.18 CrossFit
Metcon 26min AMRAP 500m Row 9 Burpee Box Jumps w. step down (24,20) 12 Abmat Sit-ups 15 Air Squats L1: (20,15 Burpee Step-ups) Alternate Scaling *Sub 400m run, or 60s Bike or Ski Erg for rowing if rowing is not a viable option. Intent: Today’s piece is the complete opposite of yesterday. Find a consistent […]
Tuesday 1.23.18 & Wednesday 1.24.18 XFit Teens & Preteens
Warm-up Musical Med balls Conditioning Tabata 0-1 Superman 1-2 v ups 2-3 plank holds X2 Then, Mini FGB to review moves Metcon Fight Gone Bad 1 min Row for Calories 1 min-SDHP-KB 1 min- Push press- DB 1 min- Box jumps 1 min- Wall Balls 1 MIN- rest x3
Monday 1.22.18 CrossFit
Strength Squat Clean Thruster 1×1 Intent: Shoot for 80% of your 1RM clean and jerk if known Metcon Prep 5min EMOM 3-5 reps Athlete choice pull-up variation: butterfly, kipping, band assisted Metcon “Fran” 21-15-9 Thrusters, 95# / 65# Pull-ups Intent: We would rather you overscale today and move faster as opposed to going slower. This […]
Monday 1.22.18 Teens & Preteens
Warm-up Coach choice Lift Back squat 2×2 moderate 10×1 build heavy Workout Fran 21-15-9 Thrusters, 95# / 65# Pull-ups
Monday 1.22.18 Rail Yard Fitness Bootcamp
Warm-up Bear Crawl 50′ + shoulder taps 50 Shoulder Taps with feet on Box -Then- 6min Tabata Hollow Hold Kipping Knee Raises Rx+ = K2E Metcon 20min AMRAP 100m Sledpush 100m Front Rack KB Carry (25,15) 10 Box Overs (20,20) 10 Cal Assault Bike L2 & L1: (25,15)(step up & over) Rx+: (45,25)(24,24)
