Wednesday 9.5.18 Preteens & Teens
Warm-up Tabata time- 20 sec on, 10 sec rest- entire minute is the movement 0-1 jumping jacks 1-2 high knees 2-3 butt kicks 3-4 snake ups 4-5 lunges 5-6 burpees Skill Clean 6×4 front squat 6×4 Metcon 10 EMOM 5 cleans 5 front squats
Wednesday 9.5.18 XFit Mini’s
Warm-up Animal Crackers Human walk, Cat walk (opposite foot, opposite hand), camel walk (left side forward, then right side forward), frog jump, bear crawl, seal drag, kangaroo big jump, bunny small hop, duck walk, dolphin roll (log roll) Skill Pull ups Lift KB DL ladder: 5×15 then 5×25 then 5×35 then 3×45 then 2×55 then […]
Wednesday 9.5.18 Endurance WOD
Metcon “Dirty 30” 3 Rounds 30 Jump Pull-Ups 30 Calorie Row 30 Plank Up-Downs 30 Burpee *30min time cap – 5min Rest Then – AMRAP 5 Max Hollw Rock/SuperMan Holds
Tuesday 9.4.18 CrossFit
Warm-up Superset as EMOM 6 Banded Facepull 3×15 OH Banded Tricep Extensions 3×25 Strength Strict Pull-ups (3xMax Reps, 2min Rest b/t) *Strict Band Assisted Pull-up -Rest 3min- Beginner: Partner Assisted: 3 x 5. Rest 90s. Intent: Today we’ll perform 2 sets of max reps pull-ups. The 3 minutes rest between sets is so you can […]
Tuesday 9.4.18 Endurance WOD
Metcon AMRAP 16 40 Single Unders 30 Abmat Sit-ups 15/12 Calorie Row 10 Russian KB Swing – 4min Rest – Repeat For Time Sub 15 Cal Row For: 10 Cal Bike or Ski Erg or 200m Run
Monday 9.3.18 CrossFit
Strength “Back Squat” (1RM 5,4,3,2,1… Every 2min) Beginner 5×5 Intent: Build to a new 1RM Back Squat over the course of 8-10 sets. You should have a plan in place in how your sets should look in terms of weight selection. Be smart and end on a high note. Metcon “Manion” 7 Rounds for time: […]
Sunday 9.2.18 CrossFit
Warm-up 10 DB Man Makers Row 250m 20 Yoga Push-ups Row 250m 30 Double Unders Row 250m Strength 1a) DB Bench Press 4×10 4×10, build across1b) Inverted Barbell Rows 4×12 4×12, pronated grip 1c) DB Zottaman Curls 4×10 Build across Complete as 12min EMOM Intent: Today’s work is intended to be challenging, but done with […]
Saturday 9.1.18 CrossFit
Metcon “Field Day” 1) Max Distance Broad Jump: 3 Attempts (inches) Broad jump is a test of power-output. NFL RB 10+ ft. 2) Max UB Wallballs (20,14)(reps) Test of mental capacity/endurance. 3) Max Calories on the Rower in 8:00 (cals) 4) Max Push-ups in 60s. (reps) Upper Body Endurance Test 5) Max Sit-ups in 60s. […]
Saturday 9.1.18 Endurance WOD
Metcon 20 Cal Row/400m Run 25-20-15-10-5 DB Cleans Box Jumps w/ step down DB Push Press *Each Rd. starts with by altnating row/run Rd. 1 Row, Rd 2 Run
Friday 8.31.18 CrossFit
Strength 2 Rounds 10 Push Press 10 KBS 10 Box Jumps Rest 60s. Metcon “Jack” 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 To learn more about Jack click here Last completed […]
