Tuesday 11.07.2017 Crossfit Pre-teens
Warm-up Coach choice Conditioning Med Ball Squat Toss 1- EMOM- 5×15 med ball front squat 2- EMOM- 5×15 sqaut jumps 3- Med ball squat jump and toss – 10 lb for 5x -12 lb for 5x -14 lb for 3x -20lb for 2x Metcon (AMRAP – Rounds and Reps) 15 AMRAP 10 DB floor press […]
Monday 11.6.2017 Crossfit Teens
Warm-up Coach choice Conditioning Med Ball Squat Toss 1- EMOM- 5×15 med ball front squat 2- EMOM- 5×15 sqaut jumps 3- Med ball squat jump and toss – 10 lb for 5x -12 lb for 5x -14 lb for 3x -20lb for 2x Metcon (AMRAP – Rounds and Reps) 15 AMRAP 10 DB floor press […]
Thursday 11.02.2017 Crossfit PreTeens
Warm-up 8 AMRAP 10 inch worms 20 squats 30 sec wall sit 40 high knees 50 butt kicks Lift Deadlift 2×2 10×1 Metcon 21-15–9 Back Squats burpee bar hops
Catch Up On Box Happenings…
Wednesday 11.01.2017 Crossfit Teens
Warm-up 8 AMRAP 10 inch worms 20 squats 30 sec wall sit 40 high knees 50 butt kicks Lift Deadlift 2×2 10×1 Metcon 21-15–9 Back Squats burpee bar hops
Warm-up Coach choice- play a game! Metcon (Time) 2 Rounds 10 front squat 31 box jumps 10 push press 31 mountain climbers 10 burpees 31 Back rack lunges Lift Bench Press 1×2 empty bar 1×2 light weight 10×1 add weight each round
Saturday 10.28.2017 RailYard Fitness
Warm-up Hungry Hippos bear crawl crab walk gorilla jump Broad jump Metcon (AMRAP – Rounds and Reps) 24 AMRAP 20 wall balls 200 meter run 20 med ball cleans 20 burpees 20 med ball sit ups 20 jump rope
Friday 10.27.2017 RailYard Fitness
Warm up 10 squats 10 single leg kickback 10 calf raises :30 high knees 10 side lunges 10 split squats 10 walking lunge :30 butt kickers Workout Tabata Style! 2 min Hamstring pull up :30 rest 2 min Roving push up :30 rest 2 min squat jump to target :30 rest 2 min High pull […]
Thursday 10.26.2017 Crossfit PreTeens
Warm-up Stretch 5 inchworms 10 side lunges 5 stomach to downward dog 10 squats jump Rope-a-thon 10-20-30-40-50-40-30-20-10 Skill Rope climbs Review: holding weight rope lock J hook practice Conditioning Med ball clean x4 Med ball front squat x4 Push press ball toss x4 wall ball x4 repeat for 4 rounds Metcon PArtner Up! 1 works-1 […]
Wednesday 10.25.2017 Crossfit Teens
Warm-up Stretch 5 inchworms 10 side lunges 5 stomach to downward dog 10 squats jump Rope-a-thon 10-20-30-40-50-40-30-20-10 Skill Rope climbs Review: holding weight rope lock J hook practice Conditioning Med ball clean x4 Med ball front squat x4 Push press ball toss x4 wall ball x4 repeat for 4 rounds Metcon (AMRAP – Rounds and […]
