Wednesday 11.15.17 WOD
ROWVEMBER WOD #2 500m Row Max Effort 500m Row *Complete this after the Metcon Prep, Use metcon prep as a CNS primer for the 500m row Metcon Prep Coach Led 4min Tabata Burpee Pull Ups Metcon 4 Rounds, each for time: 18/15 Calorie Row 15 Box Jumps w. step down (24,20) 12 Push Press (135,95) […]
Wednesday 11.15.17 Rail Yard Fitness
Warm-up 0-1 slow 1-2 moderate 2-3 sprint 3-4 moderate 4-5 sprint 5-6 slow Metcon 7 AMRAP 250 m row 20 weighted lunges- kb 10 ring rows -1 min res- 7 AMRAP 20 jump rope 20 weighted skaters- kb 10 push ups -1 min rest- 10 cal bike 20 goblet squats 10 sit ups
Wednesday 11.15.2017 Crossfit 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,….
Tuesday 11.14.17 CrossFit
“600” 100 Double Unders 100 Walking Lunges 100 Abmat Sit-ups 100 KBS (55,35) 100 Shoulder Taps 100 Double Unders L2: (Double Under Attempts) (45,35) L1: (50-75 reps per movement) (Single Unders) (35,25 Russian Swings) Intent: On paper this workout does not look too bad, but once you hit the “100 KBS” you don’t want to […]
Tuesday 11.14.2017 Crossfit Pre-Teens
Warm-up Partner up: bike and wall sit Accumulate 50 cal on the bike Switch every 5 cals While one partner bikes, other holds wall sit Lift Overhead squat and Snatch A- oh squat 3 x 4 add gradual weight B- snatch 2×2 light weight 5x 1 add weight each round Metcon 10 amrap 10 overhead […]
Monday 11.13.17 CrossFit
Strength Front Box Squat 2RM Beginner: Work up to a challenging set of 5 Intent: For those of you that have a current 1RM Front Box Squat try to match that weight. This will differ by 10-20% from your front squat max because the phases of the lift are broken up. Metcon Prep Power Clean […]
Monday 11.13.17 Rail Yard Fitness
Warm-up 10 inchworms 20 high knees 30 butt kicks 40 sec plank hold 50 jumping jacks Metcon 22 AMRAP 10 split squat 50 m farmer carry 10 high pulls 50 m waiter carry 50 kb swings 50 m plate pull
Monday 11.13.2017 Crossfit Teens
Warm-up Partner up: bike and wall sit Accumulate 50 cal on the bike Switch every 5 cals While one partner bikes, other holds wall sit Lift Overhead squat and Snatch A- oh squat 3 x 4 add gradual weight B- snatch 2×2 light weight 5x 1 add weight each round Metcon 10 amrap 10 overhead […]
Thursday 11.09.2017- Crossfit Pre-Teens
Warm-up Coach Choice New Skill Handstands HSPU Skill Review 1 mile Run Metcon (Time) 21-15-9 HSPU Deadlifts Box Dips/Ring dips
Wednesday 11.08.2017- Crossfit Teens
Warm-up Coach Choice New Skill Handstands HSPU Skill Review 1 mile Run Metcon (Time) 21-15-9 HSPU Deadlifts Box Dips/Ring dips
