Thursday 5.17.18 CrossFit
Strength Box Squat ( 8×3 @ 60% of last Monday 3RM) Wide Stance, below parallel 100% Coach call, complete as EMOM Intent: Week 1 of Box Squats. Use your 3RM as your guide from last week or use a moderate-weight. All sets should be smooth Metcon Prep 3 Rounds 3 TNG Power Snatch 3x T2B […]
Thursday 5.17.18 & Monday 5.21.18 XFit Teens & Preteens
Warm-up coach choice musical med balls Skill rope climbs and pull ups Conditioning 2 rounds 5 wall ball squats 5 wall ball push press 5 hollow rocks 5 supermans 5 kb swings- light weight Metcon 20 AMRAP Partner up 200 m together 20 wall balls 20 knee raises/toes to bar 20 kettlebell swings
Thursday 5.17.18 Endurance WOD
Intent: Let’s see you push that pace on part “A”. This simple piece will hurt as much as you allow it to, hold that 90% range throughout. Part “B” will be less an intense, but still hard in its own right. Choose DBs that’ll let you get all 20 Curls unbroken. Metcon AMRAP 18 400m […]
Wednesday 5.16.18 CrossFit
Box Brief: • Wellness Week 5.17 Gymnastics EMOM 9 Min 1: 10s L-Sit Hold Min 2: 10s Ring Support Min 3: 10 Alternating Pistols Intent: We’ll review all static holds and then run through 3 rounds for quality. Take the time to focus on position. Metcon “Christine” 3 Rounds for time: 500m Row 12 Deadlifts, […]
Wednesday 5.16.18 Endurance WOD
Box Brief: • Wellness Week 5.17 Intent: Challenging workout today for part “A”. This one will test your breathing and ability to push through some discomfort. Use the bike/row to catch your breath a little bit and try to hold steady on the rest of the movements. Metcon AMRAP 10 9 Burpees 12 Box Jumps […]
Tuesday 5.15.18 CrossFit
Box Brief: • Ardmore Endurance Challenge Starts 5.15 • Wellness Week 5.17 Strength 8min EMOM Min 1: 5x – Strict Pull-up + 3s Negative Min 2: 8x – Ring Dips 100% Coach Call Options for both Pull-ups/Dips: – Partner Assisted Intent: Repetition work for the upper-body today. All sets should be challenging Metcon Prep Metcon […]
Tuesday 5.15.18 & Wednesday 5.16.18 XFit Teens & Preteens
Box Brief: • Ardmore Endurance Challenge Starts 5.15 • Wellness Week 5.17 Warm-up Coach lead run- 800 meters Skill Clean and Jerk Lift 2×2 clean and jerk 7×1 clean and jerk
Tuesday 5.15.18 Endurance WOD
Box Brief: • Ardmore Endurance Challenge Starts 5.15 • Wellness Week 5.17 Intent: The first AMRAP will be an upper body push/Pull pump, focus on quality of movement here and challenge yourself with DB weight. The second AMRAP will be Leg heavy and will be a little more challenging metabolically, shoot for the 15-35# DBs. […]
Monday 5.14.18 CrossFit
Box Brief: • Ardmore Endurance Challenge Starts 5.15 • Wellness Week 5.17 Strength Deadlift (5×5 TNG, building to a heavy) 100% Coach call, every 2min Intent: Work up to a challenging set of Touch n Go Deadlifts for 5. This does not need to be a max. Metcon Prep Ever 2min for 3 Rounds 5 […]
Monday 5.14.18 Endurance WOD
Box Brief: • Ardmore Endurance Challenge Starts 5.15 • Wellness Week 5.17 Intent: Heavy breathing on the part “A” today. All these movements can spike the heart rate easily, but the reps should be pushed for unbroken. Remember to breathe each and every rep to control the heart rate better. Midline work, push for the […]
