Friday 6.29.18 Endurance WOD
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Warm-up 10 inchworms 10 squats 10 snake ups **the first set of burpees will complete warm up Metcon 20 AMRAP 10 Burpees 10 banded ring dips 10 Gob Squats Rest 3 minutes 10 AMRAP 50 Russian Twists (25/Side) 50 Mountain Climbers (25/Side) 25 Hollow Rocks 50 […]
Thursday 6.28.18 CrossFit
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Strength 1a): Banded Sumo Deadlift (9×3 @ 50%) 1b) KB Squat Jumps: 3 x 5 (light!) All reps should be done light/fast/maximal height on each rep Intent: Week 1 of Speed work for the Sumo Deadlift. We’ll perform this in an EMOM fashion. The purpose of […]
Thursday 6.28.18 Endurance WOD
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Warm-up Quick stretch Then: coach led 400 m run Metcon 4 Rounds: (30:00 CAP) 400m fast paced run 20 Balls Slams 40 Air Squats 20 barbell bent over row *Rest :90 sec Between Rounds Intent: Longer grind today with some built in Rest. A great goal […]
Wednesday 6.27.18 CrossFit
Box Brief: Wayne Rowing Skill Clinic 8:30pm-9:15pm Warm-up Row 500 Meters each 20 Walking Lunges 20 Hollow Rocks 60s Bear Crawl or HS Walk Metcon 50-40-30-20-10 Calorie Row Walking Lunges (L+R=2) Sit Ups Rx+: Complete 20 Ft. Handstand Walk after each round Rx: Complete 30s Static Handstand after each round 25:00 Cap *Alternate Option Rowing […]
Wednesday 6.27.18 Endurance WOD
Box Brief: Wayne Rowing Skill Clinic 8:30pm-9:15pm Warm-up 4 min tabata 0-1 high knees 1-2 butt kicks 2-3 plank thrusts 3-4 jumping squats Metcon 9 AMRAP 9 DB front squats 9 Push-ups 9 DB Push press *Rest 1:00 9 AMRAP : 9 Box Jumps 9 Box Dips 9 hammer curls *Rest 1:00 9 AMRAP : […]
Tuesday 6.26.18 CrossFit
Box Brief: Wayne Rowing Skill Clinic 8:30pm-9:15pm Strength 1a) Close Grip Bench (1RM, 5,4,3,2,2.1.1.1) 100% Coach Call, Every 90s-2min – Grip just inside of shoulder width – Beginners: 5 x 5, adding 1b) Banded Pulldowns: In between sets perform 15 reps Intent: Today is geared at working to a max in close grip bench press […]
Tuesday 6.26.18 Endurance WOD
Box Brief: Wayne Rowing Skill Clinic 8:30pm-9:15pm Warm-up Everyone grab a KB of their choice and we will do: “Bring Sally Up” Sit when “Sally” goes down Stand when Sally goes up! Metcon 4 rounds 200m Run in 90sec 1 min KB Goblet Walking Lunges 1 min KB Swings 1min Ring Row 1min Plank Up-Down […]
Monday 6.25.18 CrossFit
Box Brief: Sign up on Wodify: Rowing Skill Clinic 6/26 Wayne & 6/27 Ardmore 8:30pm-915pm Strength Back Squat (4×8, focus on technique) 100% Coach Call Warm Up: 3×4 building across to workout weight Use one challenging weight for all 4 sets. Squat to below parallel Intent: Build to a heavy 8 reps, but make sure […]
Monday 6.25.18 Endurance WOD
Box Brief: Sign up on Wodify: Rowing Skill Clinic 6/26 Wayne & 6/27 Ardmore 8:30pm-915pm Metcon Every 5:00 x 30:00 (6 Sets): 15 Wall Balls 15 Calorie Row 15 Burpees Over The Rower 15 Calorie Row 15 Wall Ball Intent: This style interval always presents a tough challenge. You’ll need to find the balance between […]
Saturday 6.9.18 CrossFit
Box Brief: Summer Schedule is Live Metcon Teams of 3 30 Wall Balls (20,14) 30 Burpee Pull-ups 9 Rope Climbs Run 1200 Meters 45 Wall Balls 45 Burpee Pull-ups 6 Rope Climbs Run 1200 Meters 60 Wall Balls 60 Burpee Pull-ups 3 Rope Climbs Run 1200 Meters Rx+:(Legless Rope Climbs) L2: (5 Strict Band Assisted […]
