Thursday 7.12.18 Endurance WOD
Warm-up 20 frankenstein 10 plank thrust 20 scales 10 jumping lunges 20 weightless good mornings 10 squat jumps Metcon 26 AMRAP 10 Toes to Bar/knee raises 10 DB clean and Jerk 10 calorieRow 10 V ups 20 hammer curls 20 tricep extension 20 mountain climbers Intent: Longer grind today with some built in Rest. A […]
Wednesday 7.11.18 CrossFit
Metcon For total time: 50-40-30-20-10 KBS (55,35) Walking Lunges (BW) Abmat Sit-ups Double Unders – Rest 60s after each completed round – L2: (DU Attempts) L1: (35,25) (DU Attempts x 60s) Additional Scale: (Reps of 40-30-20-10) (35,25 R. Swings) (SU) 30:00 Cap Intent: Today’s metcon is intended to be slow and consistent, around 60-70% of […]
Wednesday 7.11.18 XFit Kids
Warm-up Coach Choice Skill Rope climbs or pull ups Conditioning Burpee+jumping squat+jumping lunges x5 Broad jump+2 jump backwards+2 tuck jumps x5 5 complexes each round for 5 rounds Rest 1 minute between each round Strength Bent over row 5×5 Tricep extension 5×10- 10 each arm Bench fly- 5×5 Metcon 20 emom Odds- 7/10 calorie row […]
Wednesday 7.11.18 Endurance WOD
Warm-up 10 inch worms 10 side lunges 10 frankensteins 10 scales 10 squats Metcon In 90 seconds Run 200 m, then 1 minute ball slams 1 minute wall balls 1 minute ring rows 1 minute dips 1 minute jump rope 1 minute rest x 4 Intent: Legs and upper body blast here broken up into […]
Tuesday 7.10.18 CrossFit
Strength Shoulder Press (1RM, 4,3,2,1.1.1) 100% Coach Call, Every 2min 1b) Banded Pull-apart: Complete 20-25 reps between sets of shoulder press for extra upper-back work. Intent: Build to a 1RM shoulder press in 6-7 sets. Have a plan in place to make logical jumps in weight. It’s easy to fail too soon with a small […]
Tuesday 7.10.18 Endurance WOD
Warm-up 30 second downward dog 20 second runners lunge, each leg 20 second cossack stretch- each leg then 400 meter jog Metcon 500 m row 40 squats 30 sit ups 20 push ups 10 pull ups 20 push ups 30 sit ups 40 squats 500 m row Rest 2 min when you finish, then 15 […]
Monday 7.9.18 CrossFit
Strength Power Clean (1RM, 4,3,3,2,1.1.1) 100% Coach Call, Every 2min Intent: Try to beat your previous max today by 5#’s (if you have one). Take your time and progressively build to a new 1RM. Metcon Prep Power Clean + Front Squat + S20H: 3 x 1 + 2 + 2 100% Coach Call, every 2min […]
Monday 7.9.18 XFit Kids
Warm-up 10 EMOM Even- 10 jump lunges and 10 broad jumps Odd- 20 sec wall sit and 20 sec plank hold Skill Handstand work stinkbugs box handstands wall walks handstand holds strict HSPU kipping HSPU Strength Bicep curl 5×10- 10 on each arm Bench press 5×5 Push press 5×5 Heavier than previous week Metcon 10-9-8-7-6-5-4-3-2-1 […]
Monday 7.9.18 Endurance WOD
Warm-up tabata Time 0-1 high knees 1-2 butt kicks 2-3 juming jacks 3-4 lunges 4-5 squats 5-6 plank holds 6-7 wall sits Metcon in 5:00 complete 10 DB thruster 5 burpee broad jumps 10 DB plank rows- L+R=2 10 calorie row 10 DB lunges- L+R=2 100 m sprint x5 retstart at the 5 minute intervals […]
Sunday 7.8.18 CrossFit
Strength Back Squat (5-5-5+,build across ) Your last set should be challenging. This set of 5 will be an AMRAP set Intent: Work up to a moderate set of back squats. Focus on perfect technique and shoot for 80% of your current 1RM x 5. Metcon 4 Rounds 20 DB Man Makers (50,35) 10 DB […]
