Category: WOD

Box Brief Sat. 5.26.18 Endurance Cancelled Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) Strength Box Squat (8×3 @ 65%, wide stance below parallel) 100% Coach Call, every 60s If you do ont have a weight use 55-60% of your Back Squat Max. Intent: All 8 sets of Box Squats should be fast so if […]

Box Brief Sat. 5.26.18 Endurance Cancelled Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) Metcon “Strict Lynne” 5 Rounds Max Bodyweight Bench Press Max Strict Pull-Ups – Rest 3:00 -Score = total bench + pull ups Intent: Each 3min rest interval should give you enough time to come within 3-5 reps of repeating the previous […]

Strength 1) Close Grip Bench (5×5 building to AHAP) Intent: Tricep and Bicep work today. The intent today is quality of work while still using some challenging loading Metcon “New Workout Plan” 2 Rounds 75 Air Squats 50 Push-ups 25 T2B 800m Run L2: (50 Air Squats) (30 Box Push-ups) (Knee Lifts) L1: (35 Air […]

Strength 1) Clean and Jerk (1RM. 4,4,3,3,2,1,1,1) 100% Coach call ever 2min, any style permitted Intent: Today we are working on obtaining maxes for the clean + jerk and back squat. Remember, technique for both takes precedence. 2) Back Squat (1RM. 4,4,3,3,2,1,1,1) 100% Coach call ever 2min, any style permitted Metcon AMRAP 3 21 Burpees […]

Strength Power Snatch + Overhead Squat (8×1, building to moderate) 100% Coach Call ever 2min 1 PS, reset + 1 Squat Snatch + 1 OHS Intent: Work up to a challenging set in snatch complex or focus on technique with light loads. Metcon 3 Rounds 15 Calorie Row 15 Power Snatch (75,55) – Rest 5:00 […]

Metcon “Mind Ya Business” 500m Row 40 Burpees 30 Hang Power Cleans (135,95) 20 C2B Pull-ups 10 Alternating DB Snatches (75,55) 5 Bar MU 10  Alternating DB Snatches 20  C2B Pull-ups 30 Hang Power Cleans 40 Burpees 500m Row **30min Cap** RX: (115,75) Pull-ups, (55,35) L2- (95,65) Burpees, Ring Rows Option Partner WOD:  double the […]

Strength 1) Close Grip Bench (5×5 @ 50%, EMOM) 100% Coach Call 2) Pull-up Volume Accumulation Change grip every other set ie. wide grip pullup, shoulder width pull-up, regular grip chin-up, close grip chin-up. Rest 90s, between each set Rx+:(35 Strict Reps) Rx: (25 Strict Reps) L2: (20 Strict Reps) L1: (25 Strict Reps, partner […]

Strength Box Squat ( 8×3 @ 60% of last Monday 3RM) Wide Stance, below parallel 100% Coach call, complete as EMOM Intent: Week 1 of Box Squats. Use your 3RM as your guide from last week or use a moderate-weight. All sets should be smooth Metcon Prep 3 Rounds 3 TNG Power Snatch 3x T2B […]

Box Brief: • Wellness Week 5.17 Gymnastics EMOM 9 Min 1: 10s L-Sit Hold Min 2: 10s Ring Support Min 3: 10 Alternating Pistols Intent:  We’ll review all static holds and then run through 3 rounds for quality. Take the time to focus on position. Metcon “Christine” 3 Rounds for time: 500m Row 12 Deadlifts, […]

Box Brief: • Ardmore Endurance Challenge Starts 5.15 • Wellness Week 5.17 Strength 8min EMOM Min 1: 5x – Strict Pull-up + 3s Negative Min 2: 8x – Ring Dips 100% Coach Call Options for both Pull-ups/Dips: – Partner Assisted Intent: Repetition work for the upper-body today. All sets should be challenging Metcon Prep Metcon […]