Saturday 8.11.18 Endurance WOD
Warm-up 5 inchworms 10 frankenstein 10 scales 10 squats 10 lunges 10 jumping jacks 100 meter sprint x2 Metcon For Time: (40:00 CAP) 1,000 Row 80 OH Plate Lunges (40/leg) 60 DB Snatches 40 Burpees to Plate 1,000m Run w/Plate 40 Burpees to Plate 60 DB Snatches 80 OH Plate Lunges 1,000m Row *We want […]
Friday 8.10.18 CrossFit
Strength 4 Rounds 9 Inverted Rows (supinated grip) 7 Ring Dips 5 Ultra Wide Grip Strict Pull-ups Rest 2:00 between rounds. Intent: Today we’ll perform a strength giant-set where we’ll go through 3 movements for the upperbody resting after all 3 are complete. Metcon AMRAP 8 1 Legless Rope Climb 15/10 HSPU 60 DUBs – […]
Friday 8.10.18 Endurance WOD
Warm-up 5 kipping swings-10 lunges 5 push ups- 10 squats 5 broad jumps- 10 lunges 5 stink bugs- 10 squats Metcon A.) 8 Tabata 0-4Plank Holds 5-8 V Hold B.) 4 Rounds 1 min KB deadlift 1 min shuttle runs 1 min Barbell thruster 1 min jump rope 1 min Jumping pull ups 1 min […]
Thursday 8.9.18 CrossFit
Strength Snatch (Build to heavy, as a 15min EMOM) – Minutes 1 through 5 complete 2 reps on the minute. Reset on each rep. – Minutes 5-15 complete 1 rep on the minute. *Start at 40% and add 5% every minute. Intent: The goal is hit a small PR or match current PR. Metcon Isabel […]
Thursday 8.9.18 Endurance WOD
Warm-up 5 EMOM 20 high knees 20 butt kicks 20 squats :20 plank hold Metcon A.) EMOM x 10: Odd- :20s Barbell Strict Press + :20s Barbell OH Hold Even- :20s DB Front Raise + :20s DB Front Raise Hold B.) 24 AMRAP : 12 DB cleans 12 DB push jerk 12 Box jumps 12 […]
Wednesday 8.8.18 CrossFit
Metcon For Time: 21 Power Cleans (95/65) 200 Meter Run 21 Thrusters (95/65) 200 Meter Run 15 Power Cleans (95/65) 200 Meter Run 15 Thrusters (95/65) 200 Meter Run 9 Power Cleans (95/65) 200 Meter Run 9 Thrusters (95/65) 200 Meter Run Two movements, one barbell. Athletes will pick one barbell weight. The barbell should […]
Wednesday 8.8.18 Endurance WOD
Warm-up Coach led 400 m run! Stop every 100 meters to complete coahc choice of warm up moves Metcon nterval: 90:sec run 200 M 1:00 min Wall ball 1:00 Min Jump squats 1:00 min KB SDHP 1:00 Min Hand release Push ups 1:00 Min rest X 5 Rounds The run should be finished between :40-:60. […]
Tuesday 8.7.18 CrossFit
Box Brief: Ardmore: Tues/Thurs 6:45am endurance, cancelled Strength Split Jerk (6×3 @ 75%, Every 90s) Reset one each rep. Intent: Week 2 of Speed work for the Jerk. All sets should be fast, efficient. Metcon “Annie + Helen” 3 Rounds 50 Dubs 50 Sit Ups 400m Run 21 KB Swings (55,35) 12 Pull Ups L2: […]
Tuesday 8.7.18 Endurance WOD
Warm-up Coach Choice! consider reviewing all the DB moves with lightest DB possible Metcon For Total Time: (35:00 CAP) 4 Rounds: 20 DB Renegade Rows 20 Box Dips *Rest 2:00 4 Rounds: 20 DB Floor Press 20 Russian Twist *Rest 2:00 4 Rounds: 10 DB Box Step-Ups 10 Ring Row *Challenging mixture of movements in […]
Monday 8.6.18 CrossFit
Strength Deadlift (1RM, Every 2min 4,3,2,1.1.1) Intent: The purpose of the DL from blocks is to work the top range of your deadlift and posterior chain. Since ROM is decrease some Athletes may be able to lift more than their conventional DL. However, Athlete will have less joint flexion, resulting in the ability to genereate […]
