Tuesday 5.8.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times! Strength 1a) Strict C2B Chin-ups: 4×5 1b) DB Single Arm Bench Press: 4x6ea AHAP Intent: Strict C2B Chin-ups today are intended to be done with BW only. The extra range of motion will challenge you more than you think. If needed use partner assistance and perform […]
Tuesday 5.8.18 Endurance WOD
Box Brief: • Mom WOD 5.13 All Class Times! Metcon 12 Rounds 200m Run 10 Alt. DB Snatch 5 Burpees Over DB – 3min Rest – 3 Sets 100m Double KB Front Rack Carry 50 Flutter Kicks (25/Leg) 25 Hollow Rocks 45min total time cap Intent: Push the pace! This workout will be a fun […]
Monday 5.7.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times! Strength “Box Squat” (3RM, Above parallel, normal stance) 100% Coach Call, Every 2min 5,5,4,3,3,3 Intent: Work up to a 3RM in box squat. This is the same technique as our box squat elow parallel, ie. sit-back on the box while staying tight. Except the box is […]
Monday 5.7.18 Endurance WOD
Box Brief: • Mom WOD 5.13 All Class Times! Metcon 2 Rounds AMRAP 8 200m Row 15 KB SDLHP 10 Box Jumps *Rest 2:00 AMRAP 8 1min Assault Bike 15 DB Push Press 20 DB Front Squats Score = total cals on Assault Bike Intent: 4 shorter AMRAPs today, our goal is to simply keep […]
Sunday 5.6.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times! Strength 100% Coach Call every 2min 1a) Single Arm DB Push Press 4x6ea AHAP 1b) Single Leg DB RDLs: 4x6ea AHAP Intent: All work should be challenging but technique should take precedence Metcon Every 4:00 x 5 Sets: 100 Meter Empty Sled Sprint 10 Front Squats […]
Sunday 5.6.18 Endurance WOD
Box Brief: • Mom WOD 5.13 All Class Times! Metcon AMRAP 16: 16 DB Hang Clean + Jerk (8L+8R) 16 DB Suitecase Walking Lunges (8L+8R) 16 Ab Mat Sit-ups – Rest 2:00 – 4 Rounds 400m Run 20 Burpees **20min cap on 2nd part (4 Rounds)Score = Total time Intent: A midline challenging AMRAP to […]
Saturday 5.5.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times! Metcon Prep 2 Rounds 5 Pull-ups 10 KBS (metcon weight) 10 Walking OH Lunges (5 each) Rest as needed Metcon Partner Up AMRAP 30 20 C2B Pull-ups 40 KBS (53,35) 40 Walking Single OH KB Lunges (53, 35) 800 Meter Run Rx:(Pull-ups) L3: (Pul-ups)(45,25) L2: (BA […]
Saturday 5.5.18 Endurance WOD
Box Brief: • Mom WOD 5.13 All Class Times! Metcon 5 Rounds AMRAP 5 30 Calorie Row 15 KB SDHP 30 Lateral Jumps Over Rower (L+R=2) 15 Calorie Assault Bike *Max Calorie Row In The Remaining Time – Rest 1:00 b/t rds — 3min Rest – 4 Rounds 30s Plank On Low Rings – 10s […]
Friday 5.4.18 CrossFit
Box Brief: • 1st Friday Happy Hour Tonight, 5:30pm! Friday 5.4.18 WOD Strength Hang Power Clean (5×1 HPC+Push Jerk+Split Jerk @ 75%, every 60s.) Intent: Week 2 of Speed work with Hang Power Clean + Push Jerk + Split Jerk. Work with slightly heavier loading while still maintaining efficiency. Metcon Prep 3 Rounds, every 2min […]
Friday 5.4.18 Endurance WOD
Box Brief: • 1st Friday Happy Hour Tonight, 5:30pm! Metcon For Total Time 3 Rounds 500m Row 25 DBs Front Squats – Directly Into – 3 Rounds 400m Run 20 DB Power Cleans – Directly Into – 3 Rounds 20 Calorie Assault Bike 20 DBs Push PressScore = Total Time Intent: 9 Round workout, the […]
