Saturday 11.25.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 5 rds 100 m sprint 5 push ups 5 sit ups 5 squats Metcon (AMRAP – Reps) :90 run 200 m 1 min ball slams 1 min toes to bar/knee raises 1 min wall balls 1 min russian […]
Saturday 11.25.17 CrossFit
Thanksgiving Holiday Hours Saturday, normal schedule Metcon 30min AMRAP Teams of 2 100 Wallballs (20,14) 80 Abmat Sit-ups 60 Burpees 40 Alt. DB Snatch (55,35) 20 DB Front Squats (55,35) *After each completed round each athlete completes 2 Rope Climbs L2: (14, 10) (35,25) (10 Pull-ups, any style, per Rope Climb) L1: (10, 8) (25,15) […]
Friday 11.24.17 CrossFit
Thanksgiving Holiday Hours Fri. 11.24.17 8:30 & 9:30am, babysitting both times Saturday, normal schedule Strength Power Clean and Jerk (Every 90s, 5×2, build to 20# above metcon weight) Intent: We are simply using this session to warm-up clean and jerks and prepare for the metcon. Loading should be moderate for this workout (slightly heavier than […]
Friday 11.24.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 10 inchworms 20 side lunges 30 high knees 40 butt kicks 50 jumping jacks, then back down Metcon (AMRAP – Rounds and Reps) 5 AMRAP Row 1 min 5 AMRAP 5 snake ups 5 sit ups 5 pull […]
Thursday 11.23.17 CrossFit
Thanksgiving Holiday Hours Thurs. 11.23.17 9:00a Radnor Memorial Field WOD Fri. 11.24.17 8:30 & 9:30am, babysitting both times Saturday, normal schedule “Don’t Drop the Turkey!” In Teams of 2 or 3 Complete: 400m Run –Then– 100 Sit Ups 50 Deadlifts (65,45) 100 Squat Jumps 50 Hang Power Cleans (65,45) 100 Sit ups 50 Front Squats […]
Wednesday 11.22.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 4 minutes to complete: 10 jumping jacks 10 squats 10 scales 10 frankensteins 10 broad jumps 10 lunges x2 Metcon (AMRAP – Rounds and Reps) 6 AMRAP 10 box jumps 10 side plank openings 10 burpee box overs […]
Wednesday 11.22.17 CrossFit
Thanksgiving Holiday Hours Thurs. 11.23.17 9:00a Radnor Memorial Field WOD Fri. 11.24.17 8:30 & 9:30am, babysitting both times Saturday, normal schedule ROWVEMBER WOD #3 “Max Power Output ‘Peak 5 Test’” 5 x 30s Sprints for max power output using watts on the monitor Metcon 3 Rounds 20 KBS (55,35) 20 Burpees – Rest 5:00 – […]
Tuesday 11.21.17 CrossFit
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Metcon 3 x 8min Rounds Teams of 2 Row 1k – Then – AMRAP 10 Pull-ups 15 Push-ups 20 Air Squats *Rest 60s *Score = total rounds L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (Ring Rows) (Box Push-ups) Intent: […]
Tuesday 11.21.2017 CrossFit PreTeens
Warm-up Coach Choice! Make It Fun! Work Out Partner Up! Split Work evenly 8 Rounds 26 front squats 26 burpees 26 push press 26 sit ups 26 thrusters 26 mountain climbers 26 pull ups
Monday 11.20.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 1 min high knees :30 jog in place 1 min squats :30 jog in place 1 min jumping jacks :30 jog in place Metcon (AMRAP – Reps) Tabata Style 2 min row :30 rest 2 min weighted Russian […]
