Saturday 5.26.18 Endurance WOD
Box Brief Sat. 5.26.18 Endurance Cancelled Please attend our 24 Hero Workouts in 24 Hours event.
Friday 5.25.18 Endurance WOD
Box Brief Sat. 5.26.18 Endurance Cancelled Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) Metcon AMRAP 18 30 Calorie Row 15 Box Jump Overs 20 1-Arm KB Hang Snatch (10L+10R) 10 1-Arm KB Front Squats (5L+5R)- 5min Rest – AMRAP 12 100ft Of Everything Below… 1-Arm KB Farmers Carry Left Arm 1-Arm KB Farmers Carry […]
Thursday 5.24.18 CrossFit
Box Brief Sat. 5.26.18 Endurance Cancelled Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) Strength Box Squat (8×3 @ 65%, wide stance below parallel) 100% Coach Call, every 60s If you do ont have a weight use 55-60% of your Back Squat Max. Intent: All 8 sets of Box Squats should be fast so if […]
Thursday 5.24.18 & Friday 5.25.18 XFit Juniors
Warm-up Rowing for Burpees Skill Pull up and Rope Climbs Metcon 10 AMRAP- Partner up!!- split work evenly 200 meter row 20 jumps over the rower (or parallete to prevent injury) 20 DB front squat 20 lateral jumps over rower (parallette to prevent injury)
Thursday 5.24.18 XFit Teens & Preteens
Warm-up team row relay races Conditioning Teams will “farmer carry half a mile” – split between partners- 100 m at a time, 2 kettlebells 15-35 lb in each hand Metcon “Baseline” 500 m row, 40 squat, 30 sit ups, 20 push ups, 10 pull ups
Thursday 5.24.18 Endurance WOD
Box Brief Sat. 5.26.18 Endurance Cancelled Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) Metcon On a running clock 0:00 – 30:00 5 Rounds 400m Run 15 Burpees 15 DBs Deadlifts 15 DBs Hang Power Cleans 15 DBs Thrusters- @30min mark start -5 Rounds 30 Russian Twists (15ea side) 60 Mountain Climbers (30ea side) 30s […]
Wednesday 5.23.18 CrossFit
Box Brief Sat. 5.26.18 Endurance Cancelled Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) Metcon “Strict Lynne” 5 Rounds Max Bodyweight Bench Press Max Strict Pull-Ups – Rest 3:00 -Score = total bench + pull ups Intent: Each 3min rest interval should give you enough time to come within 3-5 reps of repeating the previous […]
Wednesday 5.23.18 Endurance WOD
Box Brief Sat. 5.26.18 Endurance Cancelled Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) Metcon AMRAP 18 400m Row 80 Double Unders (120 Singles) 40 Air Squats – Rest 2:00 – AMRAP 18 30 Balls Slams 30 Ab Mat Sit-ups 30 Push-ups w/ one hand elevated on 45# plate (15ea arm)Score = Total full rounds […]
Tuesday 5.22.18 CrossFit
Strength 1) Close Grip Bench (5×5 building to AHAP) Intent: Tricep and Bicep work today. The intent today is quality of work while still using some challenging loading Metcon “New Workout Plan” 2 Rounds 75 Air Squats 50 Push-ups 25 T2B 800m Run L2: (50 Air Squats) (30 Box Push-ups) (Knee Lifts) L1: (35 Air […]
Tuesday 5.22.18 & Wednesday 5.23.18 XFit Teens & Preteens
Warm-up Tag Conditioning Mile Run Lift Deadlift
