Month: February 2018

  • [CrossFit Open] To repeat or NOT to repeat

    TO REPEAT OR NOT TO REPEAT? The blessing and curse of CrossFit is that it’s competitive. A lot of former athletes gravitate towards CrossFit as a method of staying competitive after their athletic careers are over. This is one of the major reasons I fell in love with CrossFit. There are so many ways to […]

  • Monday 2.26.18 CrossFit

    Strength 1 1/4 Front Squat 1×3 Beginner: Work up to a moderate set of 5. Metcon Prep Complete every 3min as a class 3 Rounds at Game Speed 8 KB Swings 8 Goblet Squats 30 Dubs Metcon “Pavement” 4 Rounds 15 KBS (70, 55) 30 Double Unders 15 Goblet Squats (70,55) 30 Double Unders RX: […]

  • Monday 2.26.18 Bootcamp

    Warm-up 5 Rounds 100m Row 60s Plan Hold 60s Frankensteins or Scales Conditioning 200m Run or 300m Row or 1min DUBs or 1min Burpees 1min MAX KB Goblet Squats 1min MAX KB Swings 400m Run or 300m Row or 1min DUBs or 1min Burpees 1min MAX Box Jumps 1min MAX Ring Dips 400m Run or […]

  • Sunday 2.25.18 WOD

    Box Brief: If you have not completed 18.1 complete it today. If you have completed 18.1 use this alternate workout as recovery. Metcon Crossfit Games Open “18.1” Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell […]

  • Saturday 2.24.18 WOD

    Warm-up AMRAP 8 20 Single Unders 8 Wallballs 6 Deadlifts (working up to Metcon weight) 4 Lateral burpees Metcon Partner Up! – Buy in – 200 Double Unders – Then – 100 Wallballs (20,14) 100 Deadlifts (225,155) 100 Lateral Burpees 100 Wallballs (20,14) – Cash Out – 200 Double Unders *1 works, 1 rest* Rx: […]

  • Saturday 2.24.18 Bootcamp

    Metcon 25 AMRAP 10 Deadlift 20 Mountain climbers 10 Curl to press 200 m row 10 pull ups 20 cal bike 10 bent over row 200 m run

  • Protected: March 2018 Programming

    There is no excerpt because this is a protected post.

  • Friday 2.23.18 WOD

    Warm-up AMRAP 5 3 DB Hang Clean + Jerk each arm 3 T2B or Knee Lifts 14/12 Calorie Row Metcon Crossfit Games Open “18.1” Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Masters Men (age 55+) 35# Masters Women (age 55+) 20# Scaled […]

  • Friday 2.23.18 XFit Juniors

    Warm-up Coach choice- fun game! Skill Box jump for height Lift Back Squat Metcon Work-out Partner up! one partner must hold the ball at all times!5 rounds 20 jumping jacks 20 med ball squats 20 snake ups 20 lunges 20 deadlifts

  • Thursday 2.22.18 CrossFit

    Skill Choose one Open movement 5min EMOM, 30s work, 30s rest – Pull-up variation (or C2B) (There is C2B in tomorrows Metcon) – Handstand Push-ups – T2B Intent: Work on refining your skills and accumulating some low-volume work today. This work should not be too taxing or make you sore. Final week of Open Gymnastics […]