Tuesday 7.3.18 CrossFit
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Strength 1a): Close Grip Bench (5×5, build across to a heavy 5) 1b) 1-Arm KB Row w. a pause (2 count) 5×10 *Use one weight for all sets. 100% Coach Call Complete as EMOM 10 Min 1. Bench Min 2. KB Rows Intent: Repetition work today […]
Tuesday 7.3.18 Endurance WOD
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Warm-up 4 EMOM 4 squats 4 plank thrusts 4 lunges 10 sec plank Metcon AMRAP 10: 20 Alternating DB Snatch 200m Run *Rest 2:00 AMRAP 10: 20 Single Arm DB Push Press (10L/10R) 200m Run *Rest 2:00 AMRAP 10: 20 DB Goblet Walking Lunges (10/Leg) 200m […]
Monday 7.2.18 CrossFit
Box Brief: Week of July 4th Holiday Hours Click Here Strength Overhead Squat (3RM, 5,5,4,3,3,3..) 100% Coach Call Every 2min – 6-7 sets progressively adding weight each set. – Beginner: Perform sets of 5 adding weight if form permits Intent: Overhead Squat 3RM. Build to a challenging set of 3 or 3RM in 6-7 […]
Monday 7.2.18 XFit Kids
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Warm-up 5 rounds (total of 1000 meters) Partner a rows 150 meters, while partner b holds a plank. Switch until each has completed all 750 meters EACH Skill Pull up work Tabata- supermans and hollow rocks 2 minutes at each move Scapula pull ups 5×3 Ring […]
Monday 7.2.18 Endurance WOD
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Warm-up Quick stretch, then “roxanne” 1 burpee for every Roxanne! Metcon 5 Rounds: (40:00 CAP) 3:1 Min Intervals 30 Air Squats 20 Ring Rows 15 Box Jumps Overs 10 Push Ups 5 Burpees *Max Distance Farmers Carry In Time Left (KB Each Hand) Intent: Fast interval […]
Sunday 7.1.18 CrossFit
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Strength EMOM 12 Min 1. RDLs 4×8, moderate across, from rack Min 2. DB Single Arm Push Press 4×6, moderate across Min 3. Russian Twists w. a plate 4×20 AHAP *Complete all 3 movements in a “giant set” going from 1a,1b, to 1c until you’ve gone […]
Sunday 7.1.18 Endurance WOD
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Metcon 1.) 5 Rounds: (30:00 CAP) 3:1 Min Interval 400m Run 20 KB SDLHP 10 Jump Lunge 2) 3 Min MAX CAL ROW 3) Accumulate: 100 Banded Tricep Push-Downs 50 DB Bench Press Intent: Today’s workout splits the challenge between the aerobic capacity of Rowing/running and […]
Saturday 6.30.18 CrossFit
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Metcon Partner Up! 100 Curtis P’s (115,75) Run 2 Mile carrying medball (20,14) *One person works at a time. Rx+:(135,95) L3: (95,65) L2: (75,55) L1: (65, 35) (No medball) 40:00 Cap *Alternate Scaling 2 Mile Medball Run = 3k Row, Bike or Ski Erg Intent: Breaking […]
Saturday 6.30.18 Endurance WOD
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Metcon AMRAP 10: 50 Jump Rope 10 DB thruster 200m Row/run *Rest 2:00 AMRAP 3: MAX DB Man Makers *Rest 1:00 x 2 Intent: a pure toning and muscle building workout! focus with barbells should always be tight tummy and flat back. Intent should be unbroken […]
Friday 6.29.18 CrossFit
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Strength EMOM 10 ODD Minutes: Hang Power Snatch x 3 @ 75% EVEN Minutes: Hollow Rocks x 10 Intent: Week 2 of Speed work with hang power snatch. This week we’ll superset with hollow rocks for extra anterior core work. All sets of Snatches should be […]
