Wednesday 9.12.18 & Thursday 9.13.18 Preteens & Teens
Warm-up name game Skill Pull up work Metcon 12 AMRAP 10 KB swings 10 Goblet Squats 100 m sprint
Wednesday 9.12.18 XFit Mini’s
Warm-up Name Game Conditioning 8 AMRAP- JUMPERS! 8 tuck jumps 8 jumping jacks 8 jumping lunges 8 forward broad jumps 8 backwards bunny hops 8 donkey jumps Metcon Crossfit Baseball! Home- 2 squats Lunge to first 1st- 1 burpee Hop to second 2nd- 2 sit ups Bear crawl to 3rd 3rd- 3 box jumps Forward […]
Wednesday 9.12.18 Endurance WOD
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “Annie’s on the Run” For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 […]
Tuesday 9.11.18 Endurance WOD
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon 9/11 For time: 2001m Row 11 DB Squat Cleans 11 Strict Pull-ups 11 DBThrusters 11 Strict Pull-ups 11 DB Front Squats 11 DB S20H 11 Burpee Box Jumps 11 DB Squat Cleans 11 Strict Pull-ups 2001m Row *No time Cap *Alternative Options […]
Weekly Programing Breakdown 9.10.18 – 9.16.18
Sunday 9.9.18 Endurance WOD
Metcon (Rounds & Reps) 60 Dubs/Singles 30 DB Suitecase Lunges (L+R=2) 25 Calorie Row 15 MB Sit-ups 10 Ring Rows Rest 60 sec x5
Saturday 9.8.18 Endurance WOD
Metcon Teams of 3 AMRAP 10 Max Distance Sled Drive – 2min Rest – AMRAP 10 21 Burpees 1 Rope Climb 21 Goblet Squats 1 Rope Climb 21 T2B 1 Rope Climb – 2mn Rest – AMRAP 10 Max Cal Assualt Bike Score = Distance (meters) *Score = Total Meters Sled Drive + Meters Bike […]
Thursday 9.6.18 Endurance WOD
Metcon Tabata Fight Gone Bad Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wallballs SDHP Box Jumps Push Press Row For Cals Suggested Weights: (14,12)(55,35)(20″)(55,35) **There is no additional rest between exercises Each exercise is scored by the weakest […]
Wednesday 9.5.18 Preteens & Teens
Warm-up Tabata time- 20 sec on, 10 sec rest- entire minute is the movement 0-1 jumping jacks 1-2 high knees 2-3 butt kicks 3-4 snake ups 4-5 lunges 5-6 burpees Skill Clean 6×4 front squat 6×4 Metcon 10 EMOM 5 cleans 5 front squats
Wednesday 9.5.18 XFit Mini’s
Warm-up Animal Crackers Human walk, Cat walk (opposite foot, opposite hand), camel walk (left side forward, then right side forward), frog jump, bear crawl, seal drag, kangaroo big jump, bunny small hop, duck walk, dolphin roll (log roll) Skill Pull ups Lift KB DL ladder: 5×15 then 5×25 then 5×35 then 3×45 then 2×55 then […]
