Thursday 11.30.17 CrossFit
Skill Snatch Positional Work 4 Rounds, building each set, Coach led **This is not scored today, practice Metcon 5 Rounds 10 Goblet Squats (55,35) 10 T2B 10 Box Jumps w. step down (24,20) 10 Wallballs (20,14) L2: (45, 25) (Knee lifts) (14, 10) L1: (35, 25) (Knee Lifts) (Alt. Step-ups) (10, 8) Intent: Todays workout […]
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Wednesday 11.29.17 CrossFit
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here ROWVEMBER WOD #4 Damper Comparison for Max Calories 5 x 1min Sprints for max cals moving damper down each interval. Interval #1 = damper of 10, #2 = 8 and so on. “CP” 30 Curtis P’s (135,95) *1 Power […]
Wednesday 11.29.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 8 EMOM 10 tuck jumps 10 wide squats 20 high knees 20 butt kicks Metcon (AMRAP – Rounds and Reps) Ladder up… then down 3 AMRAP 10 push ups 20 goblet squats 1 min 4 AMRAP 10 bent […]
Tuesday 11.28.17 CrossFit
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Metcon 30min EMOM Min 1: 10 Burpees Min 2: 45s Row for meters Min 3: 45s Bike for calories Min 4: 45s Handstand Walk or 20s Handstand Hold Min 5: 45s Max Double Unders L1: (8 Burpees per round) […]
Monday 11.27.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 7 EMOM 7 squats 14 plank jacks 7 box jumps Metcon (AMRAP – Rounds) 4 AMRAP 10 seated press 10 weighted step ups 1 min 4 AMRAP 10 chest press 10 split press 1 min 4 AMRAP 10 […]
Monday 11.27.17 CrossFit
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Strength 1) Power Snatch + Overhead Squat (every 2min, 4×2+2, building) Intent: The focus today is completing all work with perfect technique. Athletes should not underestimate the value in these days, despite their ‘sexiness”. 2a) Sumo RDL In 90s 4 […]
Tuesday 11.27.2017 CrossFit PreTeens
Warm-up Group Run! Accumulate 800 meters. Stop Every 45 seconds perform 10 reps of any coach choice. Maintain a pace all can keep up. Gymnastics Introduce ring Dips Follow this list 1- Hold weight on boxes 2- hold weight on parallettes 3- Shoot throughs on boxes 4- box dips 5- Hold weight on rings 6- […]
Monday 11.27.2017 CrossFit Teens
Warm-up Group Run! Accumulate 800 meters. Stop Every 45 seconds perform 10 reps of any coach choice. Maintain a pace all can keep up. Gymnastics Introduce ring Dips Follow this list 1- Hold weight on boxes 2- hold weight on parallettes 3- Shoot throughs on boxes 4- box dips 5- Hold weight on rings 6- […]
Sunday 11.26.17 CrossFit
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Metcon 15min AMRAP 12 Power Cleans (115,75) 12 Front Rack Reverse Lunges (L+R=1) (115,75) 20 Lateral Bar Hops 30 Double Unders L3: (95, 5) L2: (75,55) (30s of Double Under Attempts) L1: (Russian Swings 45,25) (Goblet Reverse Lunges) (10 […]
