Thursday 6.21.18 Endurance WOD
Box Brief: SUMMER SOLSTICE 6/23-6/24 Bring A Friend Weekend 6/23 Wayne & 6/24 Ardmore Quarterly Scans and Baseline Metcon 4 Rounds: 3:00 On/1:00 Off 200m Run w/Ball 15 Push Ups *Max Ball Slams In Time Left *Rest 2:00 4 Rounds: 3:00 On/1:00 Off 20 Calorie Bike or Rower 15 Sit-ups *Max Ring Rows In Time […]
Wednesday 6.20.18 CrossFit
Box Brief: Kids Summer Strength & Conditioning – Registration Open This Weekend: Quarterly InBody Scans + Re-test, Bring A Friend Summer Solstice WOD #2 “2009 CF Games Regional WOD (Africa)” 10-9-8-7-6-5-4-3-2-1 Deadlifts (225,135) Burpees (5 per round) Squat Clean (135,95) *24 min time cap* Rx Div: (185,115)(115,75) Scaled Div: (135,95)(95,65) Intent: Athletes will us 1 […]
Wednesday 6.20.18 Endurance
Box Brief: Kids Summer Strength & Conditioning Starts 6/21 SUMMER SOLSTICE 6/23-6/24 Bring A Friend Weekend 6/23 Wayne & 6/24 Ardmore Quarterly Scans and Baseline Metcon 25 Min Amrap 500m Run 40 Air Squats 30 Single Arm DB Push Press (15L+15R) 20 lat raises 10 burpees *Rest 2:00 Between Rounds 10 Min Amrap 30 sec […]
Tuesday 6.19.18 CrossFit
Box Brief: Kids Summer Strength & Conditioning – Registration Open This Weekend: Quarterly InBody Scans + Re-test, Bring A Friend Strength Close Grip Chin-up 5×5 Every 2min 5×5 100% Coach Call Options: Weighted, Bodyweight, Partner Assisted Intent: We’ll start today’s strength by performing repetition work with close-grip chin up which places stress on the biceps […]
Monday 6.18.18 CrossFit
Sunday 6.17.18 CrossFit
Box Brief: Father’s Day WOD All Class Times Register for Kids Summer Strength & Conditioning Strength 1a) “Hang Power Clean + Hang Squat Clean” 1RM Build to heavy, Ever 2min for 6 rds, 3,3,2,1,1. 1b) “Barbell Row” 4×8 Build to heavy 4×8 Partner Up and share bars, 1 for complex, 1 for row Intent: Work […]
Saturday 6.16.18 CrossFit
Box Brief: Sign up for “Us” for “You” Kids Challenge and Toy Drive Register for Kids Summer Strength & Conditioning Metcon Partner Up! AMRAP 28 60 KBS (55,35) 60 Wallballs (20,14) 800 Meter Run L2: (45,25) (14,10) L1: (35,25 R. Swings) (10,8) Intent: Pair up today and work through this workout with your partner. One […]
Friday 6.15.18 CrossFit
Box Brief: Sign up for “Us” for “You” Kids Challenge and Toy Drive Register for Kids Summer Strength & Conditioning Strength 1a) Floor Press (9×3 @ 65-70% of last Tuesdays) 100% Coach Call Complete every 2min, 1a + 1b – change grip every 3 sets ie. close, medium, wide – 1b) Inverted Rows, Supinated Grip: […]
Thursday 6.14.18 CrossFit
Box Brief: Sign up for “Us” for “You” Kids Challenge and Toy Drive Register for Kids Summer Strength & Conditioning Strength Power Clean+ Front Squat + Jerk (EMOM 8×2 @ 75%) Intent: Final week of speed work with PC + FS + Jerk. Your loading should be slightly heavier this week but remember you should […]
Wednesday 6.13.18 CrossFit
Box Brief: Summer Schedule is Live Register for Kids Summer Strength & Conditioning Skill Toes-To-Bar (Rx+: 1 x Max UB Reps Rx: 1 x 60s Max Reps L2/L1:2×10 reps ) 100% Coach Call Warm Up: Every Min for 4 min, 3-5-7-9 reps. Then everyone will complete Max UB at the same time Intent: This week, […]
