Friday 9.14.18 CrossFit
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Warm-up With a medium weight KB 10-8-6-4-2 Russian Swings Goblet Squats 30 Flutter Kicks after each round (L+R=2) Strength 1) Back Squat ( every 2min 3×3 @ 80%, 3×2 @85%) Intent: Week 2 of Back Squats. Weights are heavier this week so it’s […]
Friday 9.14.18 Endurance WOD
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon Intervals (:50/ :25) Burpees (x2) DB Snatch (x2) Hollow Rocks (x2) Box Jumps (x2) Ring Row/Pull Up (x2) x3 (:50 sec of work, :25 of rest. Stay on each movement for 2 rounds and repeat x 3 for 30 total rounds)
Thursday 9.13.18 CrossFit
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon Prep 2 Rounds 5 reps Ea. 5x T2B 10x Push-ups 15x Air Squats 20 Barbell Bicep Curls Metcon “New Workout Plan” 2 Rounds 75 Air Squats 50 Push-ups 25 T2B 800m Run L2: (50 Air Squats) (30 Box Push-ups) (Knee Lifts) L1: […]
Thursday 9.13.18 & Friday 9.14.18 XFit Juniors
Warm-up Animal Crackers Skill Pull up Pull up scales Lift Deadlift deadlift ladder Metcon Complete 3 rounds :40 deadlifts- 25 or 35 lbs :40 snake ups :40 monkey hangs/ pull up practice
Thursday 9.13.18 Endurance WOD
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon New Workout Plan 2 Rounds 75 Squats 50/30 Push-ups 25 Knee Raises 800m Run **25:00 Cap Intent: Benchmark workout with a fair amount of work in 2 rounds. Be smart and don’t hit failure with your push-ups; break your sets strategically. 80% […]
Wednesday 9.12.18 CrossFit
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Warm-up 3 Rounds at 70% effort 60s Single Arm Farmer Carry 60s Sledpush 60s Hollow Hold 60s Rest *Alt. arms as needed on farmers carry Metcon “Annie’s on the Run” For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, […]
Wednesday 9.12.18 & Thursday 9.13.18 Preteens & Teens
Warm-up name game Skill Pull up work Metcon 12 AMRAP 10 KB swings 10 Goblet Squats 100 m sprint
Wednesday 9.12.18 XFit Mini’s
Warm-up Name Game Conditioning 8 AMRAP- JUMPERS! 8 tuck jumps 8 jumping jacks 8 jumping lunges 8 forward broad jumps 8 backwards bunny hops 8 donkey jumps Metcon Crossfit Baseball! Home- 2 squats Lunge to first 1st- 1 burpee Hop to second 2nd- 2 sit ups Bear crawl to 3rd 3rd- 3 box jumps Forward […]
Wednesday 9.12.18 Endurance WOD
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “Annie’s on the Run” For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 […]
Tuesday 9.11.18 CrossFit
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “9/11” For time: 2001m Row 11 Squat Cleans (155,105) 11 Strict Pull-ups 11 Thrusters (155,105) 11 Strict Pull-ups 11 Front Squats (155,105) 11 S20H (155,105) 11 Burpee Box Jumps (30,24) 11 Squat Cleans 11 Strict Pull-ups 2001m Row *No time Cap Rx: […]
