Sunday 7.8.18 Endurance WOD
Warm-up Coach choice Metcon 5 Rounds For Time: 400m Run 20 Ball Slams 15 DB Floor Press 15 Barbell Bent Over Rows (Supine Grip) *Rest 1:00 in between Rounds Intent: A shorter conditioning piece today, but your intensity should be high. This will be a good test to see where your lungs are at and […]
Saturday 7.7.18 CrossFit
Metcon With a partner and a running clock: 0:00 – 10:00 10 Legless Rope Climb Remaining time Max Rounds of: 8 Hang Power Cleans (135,95) 6 S20H (135,95) 12:00 – 22:00 10 Rope Climbs (with legs) Remaining time max rounds of: 8 Hang Power Cleans 6 Front Squats 4 S20H 24:00 – 34:00 50 Power […]
Saturday 7.7.18 Endurance WOD
Warm-up First row will act as warm up Metcon 5 Rounds: 300m Row 20 Russian KB Swings 150m Row 15 Box Jumps 50m Row 10 Push Press 5 Rounds: 30 Sec plank 10 Sec Rest 30 Sec Side Plank Left 10 Sec Rest 30 Sec Side Plank Right 10 Sec Rest Intent: Today’s workout splits […]
Friday 7.6.18 CrossFit
Box Brief: Week of July 4th Holiday Hours Click Here Strength Hang Power Snatch (4×3 @ 80%, Every 90s) 100% Coach Call Complete 3 reps every 90s Intent: 4 Sets of Speed work with Hang Power Snatch at 80% (+5% from last week). Efficiency and explosiveness is the goal. Metcon “Gun Show” Teams of […]
Friday 7.6.18 XFit Kids
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Warm-up 10 inchworms 20 lunges 30 squats 40 sec wall sit 50 mountain climbers 60 jumping jacks 50 mountain climbers 40 sec wall sit 30 squats 20 lunges 10 inchworms Skill Rope climbs Practice the j hook Practice getting the first grip on the rope Strength […]
Friday 7.6.18 Endurance WOD
Box Brief: Week of July 4th Holiday Hours Click Here Warm-up 2 rds :30 jumping jacks :30 mountain climbers :30 sec squats Metcon 4 Rounds Tabata Style! 1 min bench press 1 min Jump Rope 1 min barbell push press 1 min Box Jump 1 min barbell front squat*Rest 2:00 AMRAP 10: 10 Pull […]
Thursday 7.5.18 CrossFit
Box Brief: Week of July 4th Holiday Hours Click Here Strength 1a): Banded Sumo Deadlift (9×3 @ 55%) 1b) KB Squat Jump 9×3 100% Coach Call Every 90s complete 1a+1bIntent: Week 2 of Speed work with Sumo Deadlift + Squat Jumps. Add 5% to last weeks loading but remember there should be zero hesitation with […]
Thursday 7.5.18 Endurance WOD
Box Brief: Week of July 4th Holiday Hours Click Here Warm-up The opening row, will act as a quick warm up Metcon For Time: (30:00 CAP) 10-20-30-40 Row for Calories Push-Ups Wall Ball DB Deadlift *Rest 2:00AMRAP 10: 1:00 Side Plank (30s L/30s R) 10 V ups 20 Russian Twist (10 each Side) 30 […]
Wednesday 7.4.18 CrossFit
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Metcon “Hotshots 19” 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run *40min time cap Last comlete 7.4.17 This workout will have a huge time range, 31:00 and to a high of 48:00. The volume of power […]
Wednesday 7.4.18 Endurance WOD
Box Brief: Week of July 4th Holiday Hours Click Here Warm-up 10 inchworms 10 squats 100 m jog Metcon 4th of July! Happy 242nd BDAY, USA!!1776 AMRAP! 24 box jumps 2 burpees 24 jumping pull ups 2 burpees 24 KB swing 2 burpees 24 walking lunges 2 burpees 24 knee to elbows 2 burpees […]
