Thursday 5.3.18 CrossFit
Box Brief: 1st Friday Happy Hour tomorrow! View May Programming & Intents Strength Paused Back Squat (5×5 @ 55-63% w/ 1sec pause in bottom) 100% Coach call, every 60sec Every 2min for 4 rounds 2a) Seated Box Jumps 4×5 building height 2b) Front Rack Reverse Lunges: 4x6ea. (challenging UB weight, from rack) Intent: Today we […]
Thursday 5.3.18 Endurance WOD
Box Brief: 1st Friday Happy Hour tomorrow! View May Programming & Intents Metcon AMRAP 10 2,4,6,8.10,12…. Assault Bike Calories Alternating DB Snatch – Rest 2:00 – AMRAP 10 2,4,6,8.10,12…. Ring Rows Plank Up-Downs Box Dips **25 Dubs after each round (50 Singles)** – Rest 2:00 – AMRAP 10 2,4,6,8.10,12…. Russian Twists Flutter Kicks Supermans Kipping […]
Wednesday 5.2.18 CrossFit
Box Brief: • 1st Friday Happy Hour this week • View May Programming & Intents Warm-up AMRAP 8 Alternating rounds with a partner Row 150 meters *Partner completes 10 air squats, 10 abmat sit-ups Metcon 1k Row 50 Wallballs (20,14) 500m Row 50 Wallballs 1k Row Rx+: UB Wall Balls Rx: 2-3 sets L2: (14,10) […]
Wednesday 5.2.18 Endurance WOD
Box Brief: • 1st Friday Happy Hour this week • View May Programming & Intents Metcon 3 Rounds 50 Calorie Row 40 Wall Balls 30 Burpee Box Jump Overs – At the 30min Mark – 3 Rounds 20s L-Sit 30s Hollow Hold 40s Side Plank (20s L + 20s R)Score = Total time Intent: This […]
Tuesday 5.1.18 CrossFit
Box Brief: • Wayne Endurance Starts! • 1st Friday Happy Hour this week • View May Programming & Intents Strength Bench Press (1RM, Every 2min 3,2,1,1,1,1,1) Intent: Take 6-8 sets and build to a 1RM Bench press. Try to beat your previous max by 5#’s and have a plan in place before starting of how […]
Tuesday 5.1.18 Endurance WOD
Box Brief: • Wayne Endurance Starts! • 1st Friday Happy Hour this week • View May Programming & Intents Conditioning 8min AMRAP 30 Ball Slams 30 Ab Mat Sit-ups – 2min Rest – 5 Rounds 1min Unilteral KB Farmers Carry (30s, ea arm) 15 KB Russian Swings 15 Calorie Assault Bike 15 KB STOH 1:00 […]
Monday 4.30.18 Endurance WOD
Box Brief: Weekly WOD Breakdown https://crossfitbda.com/?p=23715 Wayne Endurance Bring a Friend Week 4.23- 4.30 First Friday Happy Hour 5.4 Conditioning AMRAP 18 300m Row 15 V-Ups 200m Run 10 Push-Ups – Rest 2:00 – AMRAP 15 30 Air Squats 15 DBs Floor Press 20 Walking Lunges ((L+R=2) 10 DB Renegade Rows (L+R=2)
Thursday 4.26.18 & Monday 4.30.18 XFit Teens & Preteens
Warm-up group run- coach led 800 meters, slow pace Skill double unders practice Lift back squat 2×2 light 6×4 heavy Metcon 4 AMRAP Rope Climb practice -1 minute rest- 4 AMRAP Pull up practice
Thursday 4.26.18 & Friday 4.27.18 XFit Juniors
Warm-up huddle up! Conditioning Minute to Win It! Pick a partner-They go, you go 1 minute- mountain climbers 1 minute- lunges 1 minute- burpees
Tuesday 4.24.18 & Wednesday 4.25.18 XFit Teens & Preteens
Warm-up 3 rounds 30 jump ropes 10 squats with a pvc in front rack Skill FRONT SQUAT REVIEW AND PRACTICE Lift FRONT SQUAT 2X2-LIGHT 6X4 HEAVY Metcon 9 emom Minute 1- 6 power cleans Minute 2- 6 front squat Minute 3- 100 meter run
