July 2018 Newsletter
Monday 6.25.18 XFit Kids
Box Brief: Sign up on Wodify: Rowing Skill Clinic 6/26 Wayne & 6/27 Ardmore 8:30pm-915pm Warm-up Row tabata Conditioning Plate Cross Strength Back squat OH Press Deadlift Metcon 10-9-8-7-6-5-4-3-2-1 KB DL KB Swing KB Goblet squat Calories on rower
Weekly Programing Breakdown 6.25.18 – 7.1.18
Sunday 6.24.18 CrossFit
Sunday 6.24.18 Endurance WOD
Box Brief: 6/23-6/24 Bring A Friend Weekend Wayne Quarterly Scans and Baseline Rowing Skill Clinic 6/26 Wayne & 6/27 Ardmore 8:30pm-915pm-Sign up on Wodify Metcon 4 Rounds: (30:00) 100 Mountain Climbers (1L+1R=1) 20 Calorie Row 20 KB SDLHP 20 Jump Squats 1:00 Wall Sit *Rest 2:00 Between Rounds *Rest As Needed For 5 Minutes: Accumulate […]
Saturday 6.23.18 CrossFit
Saturday 6.23.18 Endurance WOD
Box Brief: 6/23-6/24 Bring A Friend Weekend Wayne Quarterly Scans and Baseline Rowing Skill Clinic 6/26 Wayne & 6/27 Ardmore 8:30pm-915pm-Sign up on Wodify Metcon 7 Rounds: (20:00) 200 m run 16 DB Snatch (8L/8R) 12 Single Arm DB OH Walking Lunges (6/Leg) *Rest 3:00 For Time: 400m Farmers Carry (KB Each Hand) *Every Drop […]
Friday 6.22.18 CrossFit
Box Brief: Bowling Night at Devon Lanes & Wynnewood Lanes 6pm-8pm This Weekend: Quarterly InBody Scans + Re-test, Bring A Friend Summer Solstice WOD #3 The End: 1,2 & 3 2011 CrossFit Games WOD 3 Parts Scored Individually “The End 1” AMRAP 3 20 Cal Row 30 Wall Ball Shots (20,14) 20 Toes-to-Bars 30 Box […]
Friday 6.22.18 XFit Kids
Box Brief: Bowling Night at Devon Lanes & Wynnewood Lanes 6pm-8pm 6/23-6/24 Bring A Friend Weekend 6/23 Wayne & 6/24 Ardmore Quarterly Scans and Baseline Warm-up Plate hop tabata Conditioning 10 AMRAP Up ladder- up by 2 reps each round Mountain climbers-russian twist-box jumps-sit ups Strength bench press bicep curl tricep extension Metcon 5 rounds […]
Friday 6.22.18 Endurance WOD
Box Brief: Bowling Night at Devon Lanes & Wynnewood Lanes 6pm-8pm 6/23-6/24 Bring A Friend Weekend 6/23 Wayne & 6/24 Ardmore Quarterly Scans and Baseline Metcon AMRAP 25: 10 Back rack lunges-barbell 10 box overs 10 bent over row- barbell 10 lateral hops over barbell 10 front squats-barbell 10 burpees over barbell *Rest As Needed […]
