Monday 6.4.18 CrossFit
Box Brief: Summer Schedule is Live Strength Front Box Squat (2RM, Every 2min 5,4,3,3,2,2..) Wide stance, below parallel – Beginner: 5 x 5, adding weight if form permits Intent: Today we are working up to a 2 rep max in the Box Front Squat and performing accessory work. The Front Box Squat will be the […]
Monday 6.4.18 Endurance WOD
Box Brief: Summer Schedule is Live Metcon AMRAP 10: 20 mountain climber (L+R=1) 20 KB Goblet Walking Lunges (10/Leg) *Rest 2:00 AMRAP 8: 16 Calorie Row 16 push ups *Rest 2:00 AMRAP 6: 12 burpees 12 Russian KB Swings *Rest 2:00 AMRAP 4: 8 jump lunges (L+R= 2) 8 knee raises (on rig) Intent: Descending […]
Sunday 6.3.18 CrossFit
Box Brief: Summer Schedule is Live Strength Power Clean and Jerk (4×2 @ 80%) 100% Coach Call Every 90s 4×2 climbing to 80%, Then Every 90s 4×2 @ 80% Metcon AMRAP 18 3 Bar Muscle Ups 3 Hang Power Cleans (135,95) 6 Burpee Bar Hops 100 Meter Run – 90s Rest – Rx: (Jumping Bar […]
Sunday 6.3.18 Endurance WOD
Box Brief: Summer Schedule is Live Metcon AMRAP 35 20 DB Renegade Rows (10/Arm) 20 high knees to a 12 inch box/plates 20 DB Floor Press (on back) 20 jumping squats 20 DB tricep extensions 1 minute Max Calorie Row (Keep Track) *coach call- every 5 minutes- 5 burpees, open with the burpees. Intent: This […]
Saturday 6.2.18 CrossFit
Box Brief: Summer Schedule is Live Metcon 5 Rounds ‘Cindy’ 30 OHS (135,95) 1k Row Rx: (115,75) L2: (95,65) L1: (Front Squats 95,65) In this chipper workout, Athletes should choose a weight on the bar that they could complete 20+ unbroken overhead squats when fresh. Within the workout, this is ideally completed in no more […]
Saturday 6.2.18 Endurance WOD
Box Brief: Summer Schedule is Live Metcon AMRAP 10 10 Calorie Row 10 DB Shoulder Press 10 Burpees 10 DB lat raises *Rest 2:00 AMRAP 20: 200 Meter Run 6 LEFT DB clean and press 6 RIGHT DB clean and press 20 air squats Intent: 10 minute amrap should be treated as toning- fast and […]
Friday 6.1.18 CrossFit
Box Brief: Summer Schedule is Live Strength Push Press (EMOM 5, 3reps @ 75-80%) 100% Coach Call Intent: Week 2 of Speed Push Press. All should be explosive where you reset on each rep. Your weights should only be about 5% heavier than last week. Metcon Prep 2 Rounds 1 Wall Climb 5 T2B 10 […]
Friday 6.1.18 Endurance WOD
Box Brief: Summer Schedule is Live Metcon 5 Rounds: In 90 seconds run 200 m, then 1 minute of: 10 Double KB Deadlifts 1 minute of: Farmers Carry (KB Each Hand) 1 minute of: bent over KB row 1 minute of: KB russian twist 1 minute of: KB push press 1 minute of: rest Intent: […]
Thursday 5.31.18 CrossFit
Box Brief: Summer Schedule is Live June Athlete Of The Month Strength Box Squat ( 6×3 @ 70%, every 60s.) Wide stance below parallel. If you did not perform 3RM from 5/7 use 60-65% of your Back Squat Max Intent: Week 3 of Box Squats. All sets should be fast. If not, drop your […]
Thursday 5.31.18 & Monday 6.4.18 XFit Teens & Preteens
Warm-up Musical med balls and stuff that makes them happy!! Lift Back squat- 2×2- round 1 empty barbell, round 2- 25-35 lbs 10×1 Metcon 15 AMRAP 1 Back squat, 1 shoulder press, 1 KB deadlift 100 m run 2 Back squat, 2 shoulder press, 2 KB deadlift 100 m run 3 Back Squat, 3 shoulder […]
