Monday 4.9.18 Endurance WOD
Box Brief: Bring a Friend Week 4.7 – 4.15 Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 Warm-up Movement Review Athletes prepare equipment and complete 5-10 reps Metcon AMRAP 24 12 Calorie Row 12 Lateral Jumps Over Rower 12 ^^Sit-Ups^^ 12 Jumping Pull Ups – 2min Rest – AMRAP 16 8 Calorie Assault Bike 8 […]
Sunday 4.8.18 CrossFit
Sunday 4.8.18 Endurance WOD
Box Brief: Bring a Friend Week 4.7 – 4.15 New class schedule starts! Warm-up ReTest Day Metcon CrossFit Baseline For time: 500 Meter Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups –5 min rest– AMRAP 12 10 Hollow Rocks 10 Ball Slams 20 KB Goblet Step Ups – 2min Rest – AMRAP 12 […]
Saturday 4.7.18 CrossFit
Saturday 4.7.18 Endurance WOD
Box Brief: Bring a Friend Week 4.7 – 4.15 New class schedule starts! Warm-up 3 Sets 30s Left Side Plank 30s Right Side Plank 10 Sit Ups with Light plate 10 Sit Ups with Light DB Overhead Use this as a teaching moment Metcon AMRAP 15 10x10m shuttle run 15 Air Squats 15 Sit Ups […]
Friday 4.6.18 CrossFit
Strength Bench Press Coach Call, EMOM 9×3 @ 50% Change Grip every 3 sets ie. close, medium, and wide grip. Intent: Week 2 of Speed Bench Work. Your weight should be exactly the same as last week to ensure we are being as explosive as possible each set. It may be feel light, but you […]
Thursday 4.5.18 CrossFit
Strength 1a) Front Squat 4×3 @ 75% 1b) Sumo Deadlift 4×3 @75% Complete 1A + 1B every 2min Reset on each rep, not TNG DL Coach Call Warm Up 3 sets building to 70% Intent: Week 2 of Dynamic Effort work with Front Squat and Sumo Deadlift. Your weights this week should only be slightly […]
Thursday 4.5.18 & Monday 4.9.18 XFit Teens & Preteens
Warm-up 5 rounds (total of 1000k meters Partner a rows 100 meters, while partner b holds a plank. Switch until each has completed all 500 meters EACH Skill Pull up practice Conditioning 3 rounds 10 sit ups 10 russian twist 10 v ups Metcon 12 AMRAP 3 pull ups 6 alternating dumbbell snatch 9 dumbbell […]
Thursday 4.5.18 & Friday 4.6.18 Endurance WOD
Box Brief: Bring a Friend Week 4.7 – 4.15 First Friday Happy Hour Tomorrow Warm-up 3min Tabata Row – Directly Into – 3min Tabata w/ Light DBs 20s DB Deadlifts 20s DB Hang Power Cleans 20s DB Push Press Metcon AMRAP 12 400m Row 40 DUBs or 60s Attempts/80 Singles – 2min rest – […]
Wednesday 4.4.18 CrossFit
Metcon AMRAP 30: Row 500 Meters Run 400 Meters 18 Alt. DB Snatch (50,35) 12 DB Thrusters (50,35) L3: (40, 25) L2: (30, 20) L1: (25, 15) *Alternate Rx cardio Row a total of 800m 400m Run = 90s Bike or Ski Erg Intent: Today is about pacing and breathing. Your effort should NOT exceed […]
