Tuesday 4.10.18 XFit Juniors
Warm-up Coaches choice Skill Strict press Push press Lift Strict press ladder and push press ladder Metcon 12-9-6 Push press Burpees Air squat
Weekly Programing Breakdown 4.9.18 – 4.15.18
‘AB’ril 2018 Scoreboard Update
Monday 4.9.18 Endurance WOD
Box Brief: Bring a Friend Week 4.7 – 4.15 Ardmore Running Clinic 4.17 Wayne Running Clinic 4.18 Warm-up Movement Review Athletes prepare equipment and complete 5-10 reps Metcon AMRAP 24 12 Calorie Row 12 Lateral Jumps Over Rower 12 ^^Sit-Ups^^ 12 Jumping Pull Ups – 2min Rest – AMRAP 16 8 Calorie Assault Bike 8 […]
Sunday 4.8.18 Endurance WOD
Box Brief: Bring a Friend Week 4.7 – 4.15 New class schedule starts! Warm-up ReTest Day Metcon CrossFit Baseline For time: 500 Meter Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups –5 min rest– AMRAP 12 10 Hollow Rocks 10 Ball Slams 20 KB Goblet Step Ups – 2min Rest – AMRAP 12 […]
Saturday 4.7.18 Endurance WOD
Box Brief: Bring a Friend Week 4.7 – 4.15 New class schedule starts! Warm-up 3 Sets 30s Left Side Plank 30s Right Side Plank 10 Sit Ups with Light plate 10 Sit Ups with Light DB Overhead Use this as a teaching moment Metcon AMRAP 15 10x10m shuttle run 15 Air Squats 15 Sit Ups […]
Additional Classes Launch
Thursday 4.5.18 & Monday 4.9.18 XFit Teens & Preteens
Warm-up 5 rounds (total of 1000k meters Partner a rows 100 meters, while partner b holds a plank. Switch until each has completed all 500 meters EACH Skill Pull up practice Conditioning 3 rounds 10 sit ups 10 russian twist 10 v ups Metcon 12 AMRAP 3 pull ups 6 alternating dumbbell snatch 9 dumbbell […]
Thursday 4.5.18 & Friday 4.6.18 Endurance WOD
Box Brief: Bring a Friend Week 4.7 – 4.15 First Friday Happy Hour Tomorrow Warm-up 3min Tabata Row – Directly Into – 3min Tabata w/ Light DBs 20s DB Deadlifts 20s DB Hang Power Cleans 20s DB Push Press Metcon AMRAP 12 400m Row 40 DUBs or 60s Attempts/80 Singles – 2min rest – […]
Wednesday 4.4.18 Endurance WOD
Box Brief: Bring a Friend Week 4.7 – 4.15 First Friday Happy Hour 4.6 ABril 4.7-4.15 Warm-up Set up bench press and all equipment needed 1 BIG SET 50 Light Russian KB Swings 50 Light DB Floor Press 50 Step Ups (5min cap) Metcon AMRAP 10 90s Bike @ 80% 30 Russian KB Swings 15 […]
