Wednesday 11.22.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 4 minutes to complete: 10 jumping jacks 10 squats 10 scales 10 frankensteins 10 broad jumps 10 lunges x2 Metcon (AMRAP – Rounds and Reps) 6 AMRAP 10 box jumps 10 side plank openings 10 burpee box overs […]
Tuesday 11.21.2017 CrossFit PreTeens
Warm-up Coach Choice! Make It Fun! Work Out Partner Up! Split Work evenly 8 Rounds 26 front squats 26 burpees 26 push press 26 sit ups 26 thrusters 26 mountain climbers 26 pull ups
Monday 11.20.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 1 min high knees :30 jog in place 1 min squats :30 jog in place 1 min jumping jacks :30 jog in place Metcon (AMRAP – Reps) Tabata Style 2 min row :30 rest 2 min weighted Russian […]
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
Saturday 11.18.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 200 m row-plank hold Accumulate 1600 meters Partner up! Metcon (AMRAP – Rounds and Reps) 24 AMRAP Partner up! 20 push press 200 m run 30 push up 200 m row 40 pull up 20 cal bike
Friday 11.17.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$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
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 11.16.2017 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,….
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,….
