Wednesday 9.26.18 XFit Mini’s
Warm-up Tabata time- 20 sec on, 10 sec rest- have them freeze in whatever position they are in- lots of giggles 0-1 jumping jacks 1-2 high knees 2-3 butt kicks 3-4 snake ups 4-5 lunges 5-6 burpees Conditioning Mat Mountain Lift Clean and Front Squat Metcon Plank Tug of War
Wednesday 9.26.18 Endurance
Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “100s Chipper” 100 Calorie Row 100 Russian KB Swings 100 Calorie Bike 100 Barbell Thrusters 30min time cap Break this chipper up […]
Tuesday 9.25.18 CrossFit
Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “Filthy Fifty “ For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 […]
Tuesday 9.25.18 XFit Juniors
Warm-up Partner up! Partner A- runs 100 m, while Partner b holds a squat. Each partner should do 5 rounds. Skill Clean and Jerk ladder- Line kids up and have them go one at time 2×2 PVC pipe 2×2 5 lb DB or 5 lb plates 2×2 10 lb DB or 10 lb Plates 1×1 […]
Tuesday 9.25.18 Endurance WOD
Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “Filthy Fifty” For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees […]
Monday 9.24.18 CrossFit
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Strength Front Box Squat (2RM, Every 2min 5,4,3,2.2.2) Below parallel, wide stance Beginner: 5 x 5, building Intent: Build to a 2RM Front Box Squat over the course of 6 sets. If you’ve done this before […]
Monday 9.24.18 & Tuesday 9.25.18 Preteens & Teens
Warm-up Partner up! Partner A- runs 100 m, Partner b holds a squat . Each partner should do 5 rounds. Skill Push up review Lift Clean and Jerk for form and quality Metcon 15 AMRAP- Partner up and split reps evenly. One works while one rests. 10 pull ups 20 push ups 30 box jumps
Monday 9.24.18 Endurance WOD
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Warm-up Accumulate: 100 Banded Tricep Push-Downs *Every Time You Break Do 15 Empty BB Curls Metcon 7 Rounds 40s ON / 20s OFF Max Alternating DB Snatch Max Burpees To Pull Up Bar Max Cal Bike […]
Sunday 9.23.18 Endurance WOD
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon Every 6:00 for 5 Rounds 60 Dubs/Singles 30 Lunges w/ Plate (L+R=2) 15 Plate Sit UpsScore = slowest split
Sunday 9.23.18 CrossFit
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Strength 6min EMOM Even: DB Push Press: 3×8 Odd: 1-Arm KB Row w. rotation: 3×8 *Use challenging weights for all setsIntent: Loading for our push presses/rows should be challenging. The intent of this work today is […]
