Sunday 2.18.18 CrossFit
Warm-up 2min Tabata Each 1) Medball Cleans 2) KB SDHP 3) Mountain Climbers 4) Row 5) Ring Rows **There is no additional rest between exercises Metcon “Tabata Fight Gone Bad” Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wallballs […]
Saturday 2.17.18 CrossFit
Partner Up! Valentines Day WOD & Party “The Break Up” Teams of 2 1,2,3,4,5,6…. Shoulder to Overhead (95,65) Burpees **Each Athlete will have their own barbell and will work at the same time. EMOM both Athletes will complete the given reps in the ladder. **Score lowest rounds + reps – Rest 3min from completion of […]
2018 Focus Group Wrap Up and Road Map
Its FRIDAY! And we want to send a HUGH thank you to the 100+ Athletes that participated in our 2018 Focus Groups to help steer CFML in a direction that you value most. Some of the changes have already started taking place while others roll out in the coming months. Right away you’ll see changes […]
2018 CrossFit Open – Schedule
Friday 2.16.18 XFit Juniors
Warm-up Tabata! 0-1 jumping jacks 1-2 get ups 2-3 sit ups 3-4 snake ups 4-5 high knees 5-6 butt kicks 6-7 broad jumps 7-8 handstand holds Lift Presses- Strict 3×5- light dbs Push 3×5 – moderate dbs Metcon Fight gone bad :40 box jumps :20 transition :40 sumo dl :20 transition :40 press :20 rest […]
Friday 2.16.18 CrossFit
Strength Front Box Squat (8×3 @ 66%, every 60s.) Intent: Week 3 of Front Box Squats. The loading is slightly heavier but speed should still be able to be maintained for all sets. Metcon 40 Curtis P’s (95,65) 1 Mile carrying medball (20,14) Rx: (75,55) L2: (65,35) L1: (55,25) (No medball) *Alternate Scaling 1 Mile […]
Thursday 2.15.18 CrossFit
Strength 1) Max Distance Farmer Carry in 5:00 -Rest 2:00- 2) Max Distance Front Rack Carry in 5:00 Intent: Work on carrying for as long as possible without dropping. Note your weight and total distance after the 5 minutes is complete in the comments of metcon. Metcon 3 Rounds In 5:00 Window: Row 500 Meters […]
Thursday 2.15.18 & Friday 2.16.18 Bootcamp
Warm-up 2min Tabata Squat Thrusts with Plate Hop 2min Tabata Squats with plate 2min Tabata Plate, GTOH Conditioning 22min AMRAP 10 Cal Row or 10 Cal Bike or 200m Run 2,4,6,8,10…. DB Squat Thrusts DB Thrusters DB High Pulls Cardio piece is Athletes choice today, Athletes can stick with one or complete different pieces throughout […]
Thursday 2.15.18 XFit Juniors
Warm-up Coach choice Skill Practice rope climbs Lift Deadlift ladder Metcon Up ladder Each minute add 2 more reps of each 2 jumping jacks 2 snake ups 2 sit ups
Thursday 2.15.18 XFit Teens & Preteens
Warm-up Coaches choice Skill Upright chest holds partner up Using a 10 lb plate, hold arms straight out focusing on chest up 10 EMOM, switching partners after every minute :20 hold plate, :10 no plate- retaining upright chest. Metcon 24 AMRAP 300 m row 9 box jumps 12 sit ups 15 plate held squats
