Saturday 6.2.18 CrossFit
Box Brief: Summer Schedule is Live Metcon 5 Rounds ‘Cindy’ 30 OHS (135,95) 1k Row Rx: (115,75) L2: (95,65) L1: (Front Squats 95,65) In this chipper workout, Athletes should choose a weight on the bar that they could complete 20+ unbroken overhead squats when fresh. Within the workout, this is ideally completed in no more […]
Friday 6.1.18 CrossFit
Box Brief: Summer Schedule is Live Strength Push Press (EMOM 5, 3reps @ 75-80%) 100% Coach Call Intent: Week 2 of Speed Push Press. All should be explosive where you reset on each rep. Your weights should only be about 5% heavier than last week. Metcon Prep 2 Rounds 1 Wall Climb 5 T2B 10 […]
Thursday 5.31.18 CrossFit
Box Brief: Summer Schedule is Live June Athlete Of The Month Strength Box Squat ( 6×3 @ 70%, every 60s.) Wide stance below parallel. If you did not perform 3RM from 5/7 use 60-65% of your Back Squat Max Intent: Week 3 of Box Squats. All sets should be fast. If not, drop your […]
Wednesday 5.30.18 CrossFit
Box Brief: Summer Schedule is Live Warm-up Worlds Greatest Stretch x 20s each pose then, DB Warm-up. Grab two light DBs and partner up. One athlete completes a set then their partner goes x 6 reps each movement: – DB Front Squat – DB Walking Lunges (6 each leg) – DB Push Press – DB […]
Tuesday 5.29.18 CrossFit
Box Brief: Summer Schedule is Live Strength EMOM 9 Min 1: 1-Arm KB Rows: 3×10 Min 2: DB Seated Cleans: 3×12 Min 3: Side Plank: 3x10s ea Metcon AMRAP 15 15 Power Snatches (75,55) 30s Max Cal Row 15 Wallballs (20,14) 30s Max Cal Row L2: (55,35)(30s Dub attempts)(14,12) L1: (35,25)(45 singles)(12,10) No Rx+ options […]
Monday 5.28.18 CrossFit
Box Brief Mon. 5.28.18 – 8:30am Endurance, 9:30am CrossFit (no babysitting) “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. […]
Monday 5.28.18 Endurance WOD
Box Brief Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) 6 Rounds 1:00 Shuttle Run 20 Cal Assault Bike/Row 5 DB Man Makers 20 Cal Assault Bike/Row 2 Rope Climbs **Rest 1:00 Between Rounds** Intent: DB man makers show up today, and if you’ve never done one they can surely be a pain. They center […]
Sunday 5.27.18 CrossFit
Box Brief Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) Metcon Partner Up: 100 KBS (55,35) 100 Wallballs (20,14) 800m Run 100 SDHP (55,35) 100 Medball Cleans (20,14) 800m Run L2: (45,35) L1: (35,25) (14,10) Scale: (35,25 Russian Swings) (10,8) Intent: Today’s metcon involves light power snatches and wallballs. The volume is relatively high today […]
Saturday 5.26.18 CrossFit
Box Brief Sat. 5.26.18 Endurance Cancelled Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) 24 Heroes in 24 Hours event Workouts rotate with class times 7:30am CrossFit WOD “Jenny” 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m Run 8:30am, 9:30am CrossFit WOD “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups […]
Friday 5.25.18 CrossFit
Box Brief Sat. 5.26.18 Endurance Cancelled Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) 24 Heroes in 24 Hours event Workouts rotate with class times 5:45am, 9:30am CrossFit WOD “Michael” 3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-ups 12:00 noon CrossFit WOD “Tillman” 7 Rounds For Time 7 Deadlifts (315/205 lb) […]
