Wednesday 4.4.18 Endurance WOD
Box Brief: Bring a Friend Week 4.7 – 4.15 First Friday Happy Hour 4.6 ABril 4.7-4.15 Warm-up Set up bench press and all equipment needed 1 BIG SET 50 Light Russian KB Swings 50 Light DB Floor Press 50 Step Ups (5min cap) Metcon AMRAP 10 90s Bike @ 80% 30 Russian KB Swings 15 […]
Thursday 4.5.18 & Friday 4.6.18 XFit Juniors
Warm-up 5 rounds- 100 m or burpees!! Skill Pull up practice Metcon 4 rounds 100 meter row 50 foot lunge walk 50 foot bear crawl 10 kips
Tuesday 4.3.18 CrossFit
Strength 1a) JM Barbell Presses 4×10 1b) 1-Arm KB Row w. a pause (2 count): 4x10ea. Rest 45s. *Use one weight for all sets. *Complete 1 set ever 2min, Coach Call Intent: Repetition work today for the upper-body. All sets should be challenging, but execution should be perfect. Superset both movements until you’ve done 4 […]
Tuesday 4.3.18 & Wednesday 4.4.18 XFit Teens & Preteens
Warm-up Tabata- 8 minutes- inch worms, high knees, butt kicks, jumping jacks, lunges, squats, burpees, plank holds Skill Introduce/review the clean 4-7 minutes Lift Lift 10-12 minutes Clean practice 2X2 10X1 Metcon 10 AMRAP- 2 squat cleans 2 front squat 200 meter run
Tuesday 4.3.18 XFit Juniors
Warm-up BUILD A TABATA Have each athlete pick their favorite body weight, no equipment movement. Have them introduce themselves, coach may prompt with movement and give their age- age=number of reps Once you went through each athlete, do the workout! Skill Introduce/review the clean Lift Clean ladder Metcon 8 AMRAP 4 dumbbell cleans 8 dumbbell […]
Monday 4.2.18 CrossFit
Strength “Banded Deadlift” 1×1 Coach Call: 5,4,3,2,2,1..Beginner: No Band, 5 x 5 Intent: Today we are using accommodating resistance for a Conventional Deadlift max. AR forces us to be aggressive through full ROM. Be aggressive and shoot for 80% of your conventional 1RM deadlift. Metcon Prep 2) Squat Cleans + Burpees: Take 5 Minutes and […]
Sunday 4.1.18 CrossFit
Strength 1a) RDL 4×8. Rest 30s. 1b) DB Single Arm Push Press: 4x6ea 1c) Russian Twists w. a plate: 4×20 *Complete all 3 movements in a “giant set” going from 1a,1b, to 1c until you’ve gone through 4 times. Intent: Work today is done in a giant set fashion where you’ll go through 1a, 1b, […]
Saturday 3.31.18 CrossFit
Metcon “Girls Gone Wild” Teams of 2 1 Mile Run, Then “Karen” 150 Wallballs (20,14) “Isabel” 30 Power Snatches (135,95) “Grace” 30 Clean and Jerks (135,95) Then, 1 Mile Run Rx: (115,75) L2: (14,10) (95,65) L1: (10,8) (DB Snatch from Floor) (DB Push Press for Clean and Jerk) Alternate Scaling Options: 1 Mile Run = […]
Saturday 3.31.18 Bootcamp
Conditioning 3 Sets 1:00 Forearm Plank 45s Hollow Hold 30s Side Plank (ea) Finisher AMRAP 30 30 KB Swings 30 KB Goblet Walking Lunges (15ea) 90 Double Unders (1:1 Single) 30 Push-Ups 30 Calorie Row 30 DB Seated STOH
Friday 3.30.18 CrossFit
Strength 1) Bench Press 9×3 @ 50%, every 60s. – Change Grip every 3 sets ie. close, medium, and wide grip. 2) Banded Alphabet: 2 Sets on each side. Rest 60s. – Small letters with these + squeeze abs hard! Metcon AMRAP 18 400m Row Overhead KB Carry x 100 Ft. (55s,35s) 10 Hang Power […]
