Saturday 6.9.18 Endurance WOD
Box Brief: Summer Schedule is Live Metcon Complete For Total Time (35:00) 30-20-10: Seated Shoulder DB Press Box Dips Calorie Row *200 meter run after each set *Rest 3:00 30-20-10: ring rows knee raises 200 m run after each round *Rest 2:00 30-20-10: goblet squats sit ups *200m Run After Each Round Intent: Today’s workout […]
Friday 6.8.18 CrossFit
Box Brief: Summer Schedule is Live Strength 1): Floor Press (100% Coach Call, EMOM 9×3 @ 65% of Tuesday) – Change grip every 3 sets ie. close, medium, wide – Intent: Week 1 of Speed work with the Floor Press. Use your max from Last Tuesday if you got one or a moderate weight. You […]
Friday 6.8.18 Endurance WOD
Box Brief: Summer Schedule is Live Metcon 9 AMRAP 9 jumping squats 9 push press (empty barbell) 9 bent over row 9 bench press (empty barbell) rest 1 minute 9 AMRAP 9 jumping lunges 9 front squat (empty barbell) 9 left lateral box step ups 9 right lateral box step ups X2 Intent: a pure […]
Thursday 6.7.18 CrossFit
Box Brief: Summer Schedule is Live Strength Power Clean+ Front Squat + Jerk (EMOM 8×2 @ 70%) 100% Coach Call Warm up: EMOM 4×2 building Intent: Week 1 of Speed work with the power clean + front squat + jerk. Weights should be heavy enough to feel but still practice efficient movement patterns. Metcon Prep […]
Thursday 6.7.18 Endurance WOD
Box Brief: Summer Schedule is Live Metcon AMRAP 15: 10 broad jumps 20 Alternating DB Snatch (10/Arm) 10 V-Ups 10 Push Ups *Rest 2:00 AMRAP 15: 10 tuck jumps 200ft KB Farmers Cary 10 Plank Up-Downs 10 DB Shoulder Press Intent: Good mixture today of conditioning with core work. The first workout should challenge you […]
Wednesday 6.6.18 CrossFit
Box Brief: Summer Schedule is Live Skill Gymnastics Skill (Week 2) 16min EMOM Min 1. Toes to Bar: 4 x 60s of Practice or Volume Accumulate Min 2. Rest Min 3. Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation Min 4. Rest Intent: Intent: Final week of Skill work with T2B/Handstand. […]
Wednesday 6.6.18 Endurance WOD
Box Brief: Summer Schedule is Live Metcon 25 AMRAP 1 minute Row for Calories 20 Sit-Ups 20 Ball Slams 10 burpees Score- total calories accumulated rest 1 minute 3 Rounds 15s Max Lateral Raise 15s Hercules Hold 15s Frontal Raise 15s Frontal Raise Hold 30 second rest 15s Plank 15s Left Side Plank 15s Plank […]
Tuesday 6.5.18 CrossFit
Box Brief: Summer Schedule is Live Strength 1a): Floor Press (1RM, Every 2min 4,3,3,2,1,1..) Beginner: 5 x 5, adding weight if form permits *Last done 2/14 1b) Banded Face Pull-apart: Complete 10 reps between sets of Floor Press. Intent: Today we are building to a max in the Floor Press. Make sure you have […]
Tuesday 6.5.18 XFit Juniors
Warm-up Build an AMRAP Conditioning Ball Mover!! Metcon 6 EMOM Even minutes= 20 wall balls Odd Minutes=20 sit ups
Tuesday 6.5.18 Endurance WOD
Box Brief: Summer Schedule is Live Metcon 5 Rounds: 400m Run 20 Wall Balls 20 Box Jumps 20 Plate Sit-Up Intent: CrossFit style benchmark workout, these are always a treat! Pace out the runs to allow yourself a manageable rep scheme on Wall Balls. Push for two sets every round and smooth Box Jumps.
