Saturday 10.6.18 WOD
Friday 10.5.18 WOD
Thursday 10.4.18 WOD
Thursday 10.4.18 and Friday 10.5.18 XFit
Warm-up Squat freeze tags Skill Handstand work Lift Farmer carry relays Metcon 10 EMOM Evens- 4 cleans – 8 front squats- with DB Odds- 4 handstand push ups – 8 sit ups
Wednesday 10.3.18 WOD
Wednesday 10.3.18 & Thursday 10.4.18 Preteens & Teens
Warm-up 8 EMOM 14 squats 14 lunges 14 jumping jacks Skill Handstand progressions, scales, and practice Metcon 14 EMOM Evens- 4 cleans – 8 front squats Odds- 4 handstand push ups – 8 sit ups
Wednesday 10.3.18 XFit Mini’s
Warm-up Rock Paper Scissors JUMP! Skill Handstand work Lift Farmer carry relays
Tuesday 10.2.18 XFit Juniors
Warm-up 8 AMRAP 20 high knees 20 butt kicks 20 jumping jacks 20 squats :20 wall sit :20 rest Skill Musical med balls Conditioning Everyone holds a wall sit Pass down the 10 lb wall ball, stand and shake it out Pass down the 12 lb wall ball, stand and shake it out Pass down […]
Monday 10.1.18 & Tuesday 10.2.18 Preteens & Teens
Warm-up 8 AMRAP 20 high knees 20 butt kicks 20 jumping jacks 20 squats :20 wall sit :20 rest Lift Deadlift 10 lifts or less for 1 reep heavy Metcon 12-10-8-6-4-2 deadlifts 2-4-6-8-10-12 burpees
Sunday 9.30.18 CrossFit
Box Brief: Ardmore Inbody Scan, Baseline WOD, and Bring your Friend Today Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon For Time 10-9-8-7-6-5-4-3-2-1 Power Cleans (135,95) HSPU *Calorie Row x 2 (20-18-16-14-12-10-8-6-4-2)Rx:(115, 75) Endurance: (R. Swings)(Push Ups) Intent: Today’s metcon should be done at a moderate pace where you break your sets […]
