Tuesday 8.21.18 Endurance WOD
Warm-up Hamstring stretch quad stretch 20 runners’ lunges 20 slow squats 20 light russsian swings Metcon 30 AMRAP ***when you finish going through once, go again until time is up! 400 m run 50 squats 25 kb swings- American 400 m run 40 squats 20 kb swings- American 400 m run 30 squats 15 kb […]
Monday 8.20.18 CrossFit
Strength Deadlift (5RM TNG, 5 sets every 2min) Intent: Build to a touch n go 5RM over the course of 5 sets. Shoot for 80% of current 1RM. Metcon Prep 3×1 Every 60s Power Snatch + OHS *build to metcon weight Metcon 3 (Time) 30 Power Snatch (115, 75) 30 Overhead Squats (115, 75) 30 […]
Monday 8.20.18 Endurance WOD
Warm-up Mini WOD 1 burpee 2 Goblet squats 3 russian twist- light weight 4 lunges 100 m row 6 shoulder taps x3 Coach will demo the move, athlete will do for the first round, Then, athletes will do the following 2 rounds on their own time Metcon 30 AMRAP 10 burpees 20 goblet squats 30 […]
Sunday 8.19.18 CrossFit
Strength “Strongman” 20min AMRAP Heavy Sledpush 100m Heavy Farmer or Suitecase Carry w/ barbell 100m Stone to Shoulder or Overshoulder Bottoms Up KB Carry 50m Tire Flips x10 *Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each Score each successfull movement, comment weights Intent: Have fun with some […]
Sunday 8.19.18 Endurance WOD
Warm-up Coach choice! Metcon Every 3:00 x 15:00 (5 sets): 12 Hollow Rocks 6 L-seated Strict DB Press 12 Tuck-ups 6 Ring Rows AMRAP 10: 10 KB High Pulls 10 KB Push Press (left arm) 10 KB Push Press (right arm) *REST 2:00 AMRAP 10: 30 Double Unders 20 KB Front Squats(10/arm) 1 Rope Climb […]
Saturday 8.18.18 CrossFit
Metcon “Main Line” CFML – Ardmore opened 8.18.12 12min AMRAP 8 Power Cleans (135,95) 18 Box Jumps (24,20) Last completed 8/19 This workout is entirely about strategy and minimizing transitions. Power Cleans will get heavy as the time domain is long for the volume. Attempt to keep splits consistent. The first 2 rounds will be […]
Saturday 8.18.18 Endurance WOD
Warm-up 5 inchworms 10 frankenstein 10 scales 10 squats 10 lunges 10 jumping jacks 100 meter sprint x2 Metcon EMOM x 32: Min 1: 14 Calorie Row Min 2: 20 DB push press Min 3: 20 Jump Lunges(total) Min 4: 20 DB front squat Min 5: 20 box jumps Min 6: 20 renegade row Min […]
Friday 8.17.18 CrossFit
Strength 1a): Bench Press (1RM 4,3,2,1.1.1.. Every 2min) 1b) In between sets complete 20 Banded Pull-aparts Beginner: 5 x 5, adding weight each. Rest 2:00 Intent: Try to beat your previous max by 5#’s and have a plan in place before starting of how you’re going to beat your old number Metcon “R5” CFML – […]
Friday 8.17.18 Endurance WOD
Warm-up Coach led 400 m run! Stop every few meters and complete moves and reps at the coach’s discretion! Metcon A.) AMRAP 25 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB STOH *Every 5:00 complete 10 burpees, Start The Workout On The burpees *Shorter workout today, but if hit with the right intensity […]
Thursday 8.16.18 CrossFit
Strength 1): Box Squat (EMOM 8×2 @ 60% low, normal stance) – 12-13″ Box – These are intended to be done below parallel. 2): Sumo Deadlift (EMOM 4×4 @ 60% every 60s) – Reset on each rep (not touch n go) Intent: Today we’ll start a new cycle with low box squats (below parallel) and […]
