Tuesday 1.9.18 & Wednesday 1.10.18 XFit Teens
Warm-up :45 high knees/:15 rest :45 plank hold/ :15 rest :45 butt kicks/ :15 rest :45 plank hold/:15 rest Skill Pull ups – hang from rig – 10×2 scapula pull up – 10×2 ring rows – 5×2 banded pull ups – 10×2 kip Go through once- back to app. scale Metcon 20 EMOM 10 box […]
Monday 1.8.18 CrossFit
Strength 1) Good Mornings 5 x 5 Intent: Work up to a challenging set of 5, but with perfect form Goodmorning. This not a movement we do regularly with a BB so be conservative with weight choices. 2) Squat Clean 5min EMOM, build to metcon weight, no score Metcon “Zoro” In a 5:00 Window: Row […]
Monday 1.8.18 Rail Yard Bootcamp
Warm-up Upper Body Strength Circuit 3 Rounds 8 DB Floor Press 8 DB 1-Arm Row Banded alphabet each side Conditioning “Quick Feet” 10min EMOM 8 Burpees -1min Transition- 10min EMOM 8 KB SDHP + 8 KB Swings (25,15) -1min Transition- 10min EMOM 10/8 Cal Row Rx: (35,25) Rx+:(55,35) $ Out $ Out 3 Rounds 15 […]
Monday 1.8.18 XFit Teens
Warm-up Coaches choice Skill 10 rds- 5 burpees, 10 jumping lunges, 15 squats Strength Squat clean Work to a challenging weight 10×1
Sunday 1.7.18 CrossFit
Metcon Prep Perform 8 minutes of “warm-up rowing” your partner. Alternate every 60s. Metcon Teams of 2 100 Air Squats 1k Row 100 Push-ups 1k Row 100 KBS (55,35) 1k Row 100 Squat Thrusts 1k Row 100 Hollow Rocks 1k Row 100 Air Squats *Split work in half. One works, one rest L2: (45,25) L1: […]
Saturday 1.6.18 Rail Yard Fitness
Warm-up 3 Rounds 8 Barbell Curls (15,15) 8 Box Dips 8 Cal Row Rx/Rx+: 35/15 Conditioning Teams of 2 On a running clock 0:00 – 10:00 Max Distance Rowing 12:00 – 22:00 Max Rounds of: 8 Abmat Sit-ups 8 DB Suitcase Walking Lunges (12.5,7.5) 8 DB Thrusters (12.5,7.5) *Each Athlete completes 1 round before switching […]
Saturday 1.6.18 CrossFit
Metcon Teams of 2 On a running clock 0:00-10:00 Max Rounds of: 20 Overhead Squat (115, 75) 20 T2B 20 Burpee Box Jumps (24,20) 12:00-22:00 Max Rounds of: 16 Power Snatch (115, 75) 16 (C2B Pull-ups) 16 Burpees 24:00-34:00 Max Distance Farmer Carry (70,55) Rx:(95,65) (Pull-ups) L3: (75,55) L2: (65,45) (Knee Lifts) (Band Assisted Pull-ups) […]
Friday 1.5.18 CrossFit
Strength 1: Squat Clean and Jerk 5×2 2: Squat Clean and Jerk 3×1 Intent: Week 1 of Clean + Jerk wave. Sets should be challenging, but smooth. Loading for EMOM is moderate and EMOM 2 is moderately heavy or use percentages based of your 1RM from Monday. Metcon Open WOD 17.4 13-Minute AMRAP: 55 Deadlifts, […]
Thursday 1.4.18 & Friday 1.5.18 Rail Yard Fitness
Warm-up 4min Tabata Wall Sit -Then- 1min Rest Max TIme Wall Sit Who can sit the longest? Conditioning 20min AMRAP 250m Row 100m Farmer Carry (45,35) 30s Max Cal Bike 10 BA Pull Ups L2: (35,25), ring rows L1: (25,15), ring rows Rx+: (55,45), pull ups
Thursday 1.4.18 CrossFit
Winter Storm Grayson Schedule All Classes are Canceled. Safety of our athletes and coaches is our #1 priority. So stay safe! Home WOD Every 30 seconds: Perform: 6 burpees for 10 minutes. – Immediately after – Turn on a song and do abs non stop until its over. WOD #10 & #11 from CFMLs Hotel […]
