Category: Uncategorized

Warm-up coach choice Skill toes to bar Conditioning shuttle runs Metcon 21-15-9 sumo deadlift toes to bar

Box Brief: Wayne Running Clinic        CrossFit at Athleta 4.21                  Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning AMRAP 30 15 Cal Assault Bike 15 Russian KB Swings 12 Box Jump Overs 12 Ring Rows 9 burpees 9 knee raises – Then – AMRAP 10 30s Left Side Plank 30s Right Side Plank 15 Hollow […]

Warm-up 8  minute tabata Super slow squats Plank holds Lateral hops Sit ups Tuck jumps Hollow rocks Push ups Kips Skill DEADLIFT Lift DEADLIFT 2X2-LIGHT 6X4 HEAVY Metcon 5 rounds 5 pull ups- with band or kipping 10 box jumps 15 sit ups

Warm-up 6  minute tabata Super slow squats Lateral hops Tuck jumps Hollow rocks Push ups Kips Skill sumo deadlift Lift sumo deadlift ladder Metcon 3 rounds 5 pull ups- with band or kipping 10 box jumps 15 sit ups

Box Brief: Ardmore Running Clinic 4.17  Wayne Running Clinic 4.18  CrossFit at Athleta 4.21                  Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning 3 Rounds AMRAP 8 10 Burpees 20 Wall Balls 30 Double Unders – Then – AMRAP 3 Max Meter Row Intent: Pacing is key, Look to maintain the same score for each […]

Box Brief: Bring a Friend Week 4.7 – 4.15 Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 Warm-up 3 Sets 20 Hollow Rocks 15 Tuck-jumps 10 Supermans Metcon AMRAP 18 15 Cal Assault Bike 30 Lateral Jumps Over The DB (L+R=2) 15 DBs Power Cleans 15 DBs Thrusters – 2min Rest – AMRAP 12 1:00 […]