Wednesday 1.24.18 Rail Yard Bootcamp
Warm-up 3 Rounds 20 Jumping Jacks 10 Push-ups 20 Sit-ups 10 Alternating Box Step-ups 20 Walking Lunges Metcon 26min AMRAP 500m Row 9 Burpee Box Jumps w. step down (24,20) 12 Abmat Sit-ups 15 Goblet Squats (35,25) *Sub 400m run, or 60s Bike or Ski Erg for rowing if rowing is not a viable option. […]
Tuesday 1.23.18 XFit Juniors
Warm-up Game: squat tag- freeze tag, but if you are tagged, you must hold squat until someone frees you. Skill Ring dips 1-2 minutes- boxes next to each other, kids hold weight 1-2 minutes- parallettes, kids hold weight 1-2 minutes- rings, kids hold weight 1-2 minutes- dips on boxes 1-2 minutes- dips on parallettes 1-2 […]
Tuesday 1.23.18 CrossFit
Metcon 26min AMRAP 500m Row 9 Burpee Box Jumps w. step down (24,20) 12 Abmat Sit-ups 15 Air Squats L1: (20,15 Burpee Step-ups) Alternate Scaling *Sub 400m run, or 60s Bike or Ski Erg for rowing if rowing is not a viable option. Intent: Today’s piece is the complete opposite of yesterday. Find a consistent […]
Tuesday 1.23.18 & Wednesday 1.24.18 XFit Teens & Preteens
Warm-up Musical Med balls Conditioning Tabata 0-1 Superman 1-2 v ups 2-3 plank holds X2 Then, Mini FGB to review moves Metcon Fight Gone Bad 1 min Row for Calories 1 min-SDHP-KB 1 min- Push press- DB 1 min- Box jumps 1 min- Wall Balls 1 MIN- rest x3
Monday 1.22.18 CrossFit
Strength Squat Clean Thruster 1×1 Intent: Shoot for 80% of your 1RM clean and jerk if known Metcon Prep 5min EMOM 3-5 reps Athlete choice pull-up variation: butterfly, kipping, band assisted Metcon “Fran” 21-15-9 Thrusters, 95# / 65# Pull-ups Intent: We would rather you overscale today and move faster as opposed to going slower. This […]
Monday 1.22.18 Teens & Preteens
Warm-up Coach choice Lift Back squat 2×2 moderate 10×1 build heavy Workout Fran 21-15-9 Thrusters, 95# / 65# Pull-ups
Monday 1.22.18 Rail Yard Fitness Bootcamp
Warm-up Bear Crawl 50′ + shoulder taps 50 Shoulder Taps with feet on Box -Then- 6min Tabata Hollow Hold Kipping Knee Raises Rx+ = K2E Metcon 20min AMRAP 100m Sledpush 100m Front Rack KB Carry (25,15) 10 Box Overs (20,20) 10 Cal Assault Bike L2 & L1: (25,15)(step up & over) Rx+: (45,25)(24,24)
Sunday 1.21.18 CrossFit
Metcon Prep Every 90s for 10 Rounds 1 Power Clean + 2 Hang Power Clean + 3 Front Squat Intent: Build to a challenging weight if form permits Metcon Partner Up 16min AMRAP One athlete runs 400 meters One athlete AMRAPs 5 Deadlifts (155,105) 4 Hang Power Cleans 3 Front Squats *Score = each athlete’s […]
Saturday 1.20.18 Rail Yard Fitness
Warm-up 6min AMRAP 5 Burpees 10 Wallballs 12 Hollow Rocks 15 Double Unders Metcon Teams of 2 100-80-60-40-20 Single Unders 50-40-30-20-10 Abmat Sit-ups Wallballs (10,8) Squat Thrusts L2: (14,12), Squat Thrusts Rx: Dubs, (20,14), Burpees Rx+: Dubs, (20,14), Burpees **30min time cap
Saturday 1.20.18 CrossFit
Metcon Partner Up 100-80-60-40-20 Double Unders 50-40-30-20-10 Abmat Sit-ups Wallballs (20,14) Burpees L2: (14,10) L1: (10,8) Intent: One athlete will work at a time, but come up with a plan on how to complete all of the listed work in the shortest possible time. You can play to each others strengths if you choose ie. […]
