Sunday 8.26.18 Endurance WOD
Warm-up Coach led 800 meter run. Stop every few meters and complete body weight movements Metcon A.) Every 2:00 x 10:00 (5 sets): 6 DB Bench Press (increasing weight each set) 12 DB Bent over Row (6/arm, increasing weight) B.) AMRAP 7: 7 Double KB Deadlifts (53/35#) 7 Push ups *REST 2min AMRAP 7: 7 […]
Saturday 8.25.18 CrossFit
Metcon “31 Heroes” 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25# This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a […]
Saturday 8.25.18 Endurance WOD
Warm-up Hamstring stretch, quad stretch, calf stretch Mini workout 200 m run 5 light KB swings- you will go eavier for WOD 5 light DB thrusters-You will heaver for the wod 5 burpees x2 200 m run Metcon For Time:(30:00 CAP) 800m Run rest 1 minute, then 4 rounds 20 KB Swings 10 DB Thrusters […]
Friday 8.24.18 CrossFit
Strength Push Press (1RM, every 2min, 5,4,3,2,1.1.1) Intent: Build to a max push press over the course of 8-10 sets. Have a plan in place to beat your current # by 5#s. Beginner: 5 x 5, adding weight if form permits. Metcon “BICOUPLET 2” 12-9-6 Snatches (135,95) Bar muscle-ups 10min time cap, at 15min we […]
Friday 8.24.18 Endurance WOD
Metcon 4 Rounds 1 min Frog Hop 100′ 1 min Max Cal Bike 1 min Max Ball Slams 1 min Max MB Sit Ups 1 min Max Cal Row 1 min Max DB Man Makers 1 min rest *Score total cals, Bike + Row Intent: Cardio moves are paired with heart rate reducing moves, as […]
Thursday 8.23.18 CrossFit
Strength 1): Box Squat (EMOM 8×2 @ 65% low, normal stance) – 12-13″ Box – These are intended to be done below parallel. 2): Sumo Deadlift (EMOM 4×3 @ 65% every 60s) – Reset on each rep (not touch n go) Intent: Week 2 of Box Squat + Sumo Deadlift work. All sets should be […]
Thursday 8.23.18 Endurance WOD
Warm-up 8 AMRAP 5 inchworms 10 calf raises 20 butt kicks 30 high knees 40 jumping jacks :60 plank hold- Metcon A.) EMOM x 10: :40s on :20s rest Odd: Alternating Double KB Front Rack Press Even: Double KB split Squats (20s L/:20s R) *Accumulate perfect reps for :40s each minute B.)On a 28:00 running […]
Wednesday 8.22.18 CrossFit
Strength 1a) 1-Arm KB Rows 3x12ea. 1b) DB Rolling Tricep Extensions 3×15 Intent: Today we’ll perform a superset of upper-body push/pull work. All sets should be challenging. Metcon “FIBONACCI” 5-8-13 reps of: Handstand push-ups, 4″ deficit Double DB Deadlifts (75,55) Then, OH KB lunge 89 ft. (55,35) 17min time cap Today we will complete a […]
Wednesday 8.22.18 Endurance WOD
Warm-up Hamstring stretch Calf stretch Downward facing dog Shoulder stretch- hang from rig and scapula pull up Then- Tabata demo Coach will introduce moves, athletes will then complete in tabata form 0-1 min jump rope/dubs 1-2 min sit ups 2-3 minutes thruster- lighter weight than workout 3-4 min ring row/pull up Metcon 50 jump rope/dubs […]
Tuesday 8.21.18 CrossFit
Metcon 5 Rounds 15 T2B 12 Burpees 400 Meter Row Rest 60s. L2: (Knee Lifts) L1: (Sit-ups) (8 Burpees per round) 22:00 Cap Score = total time. *Sub 400m row = 400m Run Intent: Today’s Metcon should be done at 75% effort where all of your splits remain consistent. Finisher 5min Recovery Row
