Monday 3.5.18 CrossFit
Sunday 3.4.18 CrossFit
Saturday 3.3.18 CrossFit
Friday 3.2.18 CrossFit
Box Brief: • First Friday Happy Hour 5:30pm! Join the community for a beer after Open WOD 18.2 • Dr. Andrew will be Wayne 7-10am $30 visits all through The Open! Metcon Crossfit Games Open “18.2” 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish […]
Protected: March 2018 Bootcamp Programming
There is no excerpt because this is a protected post.
Thursday 3.1.18 CrossFit
Strength 1a: Box Squat 4×5 @ 60%, every 60s Coach call warm up sets: 4×5, every 60s, building to 60%. 1b: Box Squat 3×3, every 90s Building to challenging set, not max After 4th set at 60%, immediatley start 3×3 building to challenging set, not max. Intent: Wk. 1 of 3. 4 sets of Box […]
Wednesday 2.28.18 CrossFit
Strength 1a: Close Grip Bench 4×8 1b: Ring Rows 4×10 Intent: Complete as a class in EMOM style. Today’s work done as a superset, push/pull. Loads for close grip bench press should be perfect form but challenging. Metcon Prep Complete as 3min EMOM 2 Rounds at Game Speed 6 Alt. DB Snatch 6 Squat Thrusts […]
Tuesday 2.27.18 CrossFit
Strength “Hang Power Clean” 5×3 Intent: We are working on becoming efficient with touch n go hang power cleans today. Keep loads light, 50-60% or less. Metcon “MJ” For total time: 21 Hang Power Cleans (135,95) 50 Walking Lunges (BW)(L+R=2) 500 Meter Row – Rest 2:00 – 21 Hang Power Cleans 50 Walking Lunges 500 […]
Monday 2.26.18 CrossFit
Strength 1 1/4 Front Squat 1×3 Beginner: Work up to a moderate set of 5. Metcon Prep Complete every 3min as a class 3 Rounds at Game Speed 8 KB Swings 8 Goblet Squats 30 Dubs Metcon “Pavement” 4 Rounds 15 KBS (70, 55) 30 Double Unders 15 Goblet Squats (70,55) 30 Double Unders RX: […]
Sunday 2.25.18 WOD
Box Brief: If you have not completed 18.1 complete it today. If you have completed 18.1 use this alternate workout as recovery. Metcon Crossfit Games Open “18.1” Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell […]
