Thursday 6.21.18 CrossFit
Box Brief: Kids Summer Strength & Conditioning – Registration Open This Weekend: Quarterly InBody Scans + Re-test, Bring A Friend Strength Hang Power Snatch (6×3 @ 70%) Complete as EMOM 12 ODD Minutes: Hang Power Snatch x 3 @70% EVEN Minutes: Bottoms-up KB Carry x 50 ft. each arm Intent: Week 1 of Speed work […]
Thursday 6.21.18 Endurance WOD
Box Brief: SUMMER SOLSTICE 6/23-6/24 Bring A Friend Weekend 6/23 Wayne & 6/24 Ardmore Quarterly Scans and Baseline Metcon 4 Rounds: 3:00 On/1:00 Off 200m Run w/Ball 15 Push Ups *Max Ball Slams In Time Left *Rest 2:00 4 Rounds: 3:00 On/1:00 Off 20 Calorie Bike or Rower 15 Sit-ups *Max Ring Rows In Time […]
Wednesday 6.20.18 CrossFit
Box Brief: Kids Summer Strength & Conditioning – Registration Open This Weekend: Quarterly InBody Scans + Re-test, Bring A Friend Summer Solstice WOD #2 “2009 CF Games Regional WOD (Africa)” 10-9-8-7-6-5-4-3-2-1 Deadlifts (225,135) Burpees (5 per round) Squat Clean (135,95) *24 min time cap* Rx Div: (185,115)(115,75) Scaled Div: (135,95)(95,65) Intent: Athletes will us 1 […]
Wednesday 6.20.18 XFit Kids
Box Brief: Kids Summer Strength & Conditioning Starts 6/21 SUMMER SOLSTICE 6/23-6/24 Bring A Friend Weekend 6/23 Wayne & 6/24 Ardmore Quarterly Scans and Baseline Warm-up 5 inchworms 10 frankenstein 10 scales 10 squats 10 lunges 10 jumping jacks Conditioning Row Vs. Burpees Strength Back squat OH Press Deadliift Metcon 15 AMRAP 1 rope climb […]
Wednesday 6.20.18 Endurance
Box Brief: Kids Summer Strength & Conditioning Starts 6/21 SUMMER SOLSTICE 6/23-6/24 Bring A Friend Weekend 6/23 Wayne & 6/24 Ardmore Quarterly Scans and Baseline Metcon 25 Min Amrap 500m Run 40 Air Squats 30 Single Arm DB Push Press (15L+15R) 20 lat raises 10 burpees *Rest 2:00 Between Rounds 10 Min Amrap 30 sec […]
Tuesday 6.19.18 CrossFit
Box Brief: Kids Summer Strength & Conditioning – Registration Open This Weekend: Quarterly InBody Scans + Re-test, Bring A Friend Strength Close Grip Chin-up 5×5 Every 2min 5×5 100% Coach Call Options: Weighted, Bodyweight, Partner Assisted Intent: We’ll start today’s strength by performing repetition work with close-grip chin up which places stress on the biceps […]
Tuesday 6.19.18 Endurance WOD
Box Brief: Register for Kids Summer Strength & Conditioning 6/23-6/24 Bring A Friend Weekend 6/23 Wayne & 6/24 Ardmore Quarterly Scans and Baseline Metcon AMRAP 12: 12 burpees 12 DB Deadlifts 12 DB Hang Power Cleans 12 DB Push-Ups *1 DB Each Hand *Rest 2:00 AMRAP 10: 10 Box Jumps 10 Box Dips 10 Sit-Ups […]
Monday 6.18.18 CrossFit
Monday 6.18.18 Endurance WOD
Box Brief: Register for Kids Summer Strength & Conditioning 6/23-6/24 Bring A Friend Weekend 6/23 Wayne & 6/24 Ardmore Quarterly Scans and Baseline Metcon In 8 minutes, complete 40 Russian KB Swings 400m Row 40 Wall Balls with remaining time- row for calories complete for 3 rounds 5 rounds 10 Hollow Rocks 10 Supermans 15 […]
Weekly Programing Breakdown 6.18.18 – 6.24.18
