Wednesday 12.6.17 Rail Yard Fitness
Warm-up 5 AMRAP 20 jumping jacks :20 plank hold 20 squats :20 plank hold 20 calf raises 20 plank hold Metcon (AMRAP – Reps) 5 Rounds 10 burpees 15 deadlifts 4 rounds 10 push ups 15 jump ropes 3 rounds 10 knee raises 15 kettlebell swings 2 rounds 10 thrusters 15 wipers 1 rounds 400 […]
Tuesday 12.5.17 CrossFit
“Beastmode” 20min EMOM ODD Minutes: 12 Calorie Row EVEN Minutes: 12 Burpees Rx:(1o Calories)(10 Burpees) L2: (8 Calories) (8 Burpees) L1: (30s Max Calories) (30s of Max Burpees) Score = Successful Rounds Intent: Today’s conditioning is about challenging yourself mentally as with most EMOM progressively gets worse each set forcing you to dig deep. Your […]
Monday 12.4.17 CrossFit
Strength “Paused Front Squat” 1RM Intent: Today we are working on a new benchmark. The purpose of a multiple-pause squat is to solidify positions (below parallel/above parallel). Progressively add weight working to your heaviest single for the day. Metcon Prep Power Cleans 4×4 TNG Every 90s, work to metcon weight Metcon “The Chief ” Max […]
Monday 12.4.17 Rail Yard Fitness
Warm-up 8 AMRAP :40 lunges :20 rest :40 sit ups :20 rest :40 squat jumps :20 rest :40 spidermans :20 rest Metcon (AMRAP – Reps) 10-1, then up again for 22 AMRAP Calorie on row KB high pull Box jumps KB goblet lunges
Sunday 12.3.17 CrossFit
Strength 1: 1 1/4 Front Squat 5×3 2: Hang Power Clean 5×1 Intent: 1 1/4 Front squat is a benchmark piece. Work up to a heavy set of 3 in 5-6 sets. Metcon 4 Rounds 10 Hang Power Cleans (115,75) 20 Calorie Row or 15 Cal Bike 30 Walking Lunges 200 Meter Run Rest 90s. […]
Saturday 12.2.17 Rail Yard Fitness
Metcon (AMRAP – Rounds and Reps) 26 AMRAP 400 meter row 10 bicep curls 50 ft. plank walk 10 goblet squats 50 ft lunge walk 10 bent over row
Saturday 12.2.17 CrossFit
Metcon 33min AMRAP Team of 2 1k Row 100 Double Unders 50 Power Snatch (75,55) L2: (65,35) (60s Double Under Attempts) L1: (Goblet Squats in place of Snatches 55,35) (Single Unders) Intent: Todays workout is all about finding a consistent row pace/sharing work volume strategy. The snatches are intended to be light so make sure […]
Friday 12.1.17 CrossFit
Strength 1. Back Squat 5×3 2. Squat Clean 5×2 Final week of speed back squats. We only had 2 weeks with speed back squats because of the holiday last week, but these will pop again in the future. *Beginner: Focus on technique or practice perfect hip-hinging with clean-grip deadlifts x 5 reps per set. Metcon […]
Friday 12.1.17 Rail Yard Fitness
Warm-up 10 AMRAP 5 cal bike sprint 10 mt climbers 15 squats 20 plank thrust 50 ft. jog Metcon (AMRAP – Reps) 1 min KB pulls 1 min Plate on and offs 1 min wide biceps 1 min weighted side lunges 1 min tricep extension 1 min rest X 4
Thursday 11.30.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 10 AMRAP 5 cal bike sprint 10 mt climbers 15 squats 20 plank thrust 50 ft. jog Metcon (AMRAP – Rounds and Reps) 1 min KB pulls 1 min Plate on and offs 1 min wide biceps 1 […]
