Monday 11.20.17 CrossFit
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Strength Squat Clean (Clusters 1.1 (10s) Every 90sec 10×2) Adv: Build to 85-90% of 1RM. – Beginners: Work technique for sets of 5 Intent: Spend the entire session focusing on technique adding weight if technique permits. Squats cleans are […]
Monday 11.20.2017 CrossFit Teens
Warm-up Coach Choice! Make It Fun! Metcon Partner Up! Split Work evenly 8 Rounds 26 front squats 26 burpees 26 push press 26 sit ups 26 thrusters 26 mountain climbers 26 pull ups
Sunday 11.19.17 CrossFit
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Strength 3 Rounds of: 1a) DB Neutral Grip Bench Press x 10 1b) 1-Arm DB Rows x 10 ea 1c) Russian Twists w. a plate x 20 Metcon AMRAP 20: Run 400 meters Rest 30s Beginner: Scale to 100-200m […]
Saturday 11.18.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 200 m row-plank hold Accumulate 1600 meters Partner up! Metcon (AMRAP – Rounds and Reps) 24 AMRAP Partner up! 20 push press 200 m run 30 push up 200 m row 40 pull up 20 cal bike
Saturday 11.18.17 CrossFit
RowVember WOD #3 Wed. 11.22.17 Attend and win Ca$h prizes Metcon Teams of 2 10min AMRAP 20 KB SDHP (55,35) 20 Wallballs (20,14) 200 Meter Run – 2min Rest – 10min AMRAP 20 T2B 20 Medball Cleans (20,14) 200 Meter Run – 2min Rest – 10min AMRAP 20 Burpees 20 Air Squats 200 Meter Run […]
Friday 11.17.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 10 EMOM 100 m sprint 10 squat jumps 10 jump lunges Metcon (AMRAP – Rounds and Reps) 20 AMRAP 11 bent over rows 40 plate overs 17 push press 11 chest press 40 depth jumps 17 reverse fly
Friday 11.17.17 CrossFit
RowVember WOD #3 Wed. 11.22.17 Attend and win Ca$h prizes Strength Back Squat (6 x 4 @75% Every 90s complete 4 reps) Intent: Week 1 of Speed Back Squats. All sets should smooth/explosive with no pause in between sets. Warm-up Coach Led 200m Run 6 Bear Complexes empty bar – Add weight – 200m Run […]
Thursday 11.16.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 10 EMOM 100 m sprint 10 squat jumps 10 jump lunges Metcon (AMRAP – Rounds and Reps) 20 AMRAP 11 bent over rows 40 plate overs 17 push press 11 chest press 40 depth jumps 17 reverse fly
Thursday 11.16.17 CrossFit
RowVember workout #3 11.22.17 Register Here Metcon Part #1 Partner Up. You go, I go style 8 Rounds 1. 200m Row 2. 60yd sled power walk, heavy Part #2 Partner Up. 8min Max Distance Front Rack KB Carry. Athlete choice of weight. Intent: Sled power walk will provide the additional benefit of helping facilitate recovery […]
Thursday 11.16.2017 CrossFit pre-Teens
Warm-up 10 Rounds 100 Meter Row :30 plank hold :30 overhead squat with pvc Lift Front Squat (3×2, then 10×1) Metcon Infinity Ladder 12 AMRAP KB deadlift KB squat KB swing 1, 2,3,4,….
