Monday 5.14.18 CrossFit
Box Brief: • Ardmore Endurance Challenge Starts 5.15 • Wellness Week 5.17 Strength Deadlift (5×5 TNG, building to a heavy) 100% Coach call, every 2min Intent: Work up to a challenging set of Touch n Go Deadlifts for 5. This does not need to be a max. Metcon Prep Ever 2min for 3 Rounds 5 […]
Sunday 5.13.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times • Ardmore Endurance Challenge Starts 5.15 • Wellness Week 5.17 Mothers Day Mash Up “Annie + Helen” 3 Rounds 50 Dubs 50 Sit Ups 400m Run 21 KB Swings (55,35) 12 Pull Ups L2: 30s Dub attempt, (45,25), BA Pull Ups L1: 75 Singles, (35,15), Ring […]
Saturday 5.12.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times • Ardmore Endurance Challenge Starts 5.15 • Wellness Week 5.17 Metcon Prep 3 Rounds 5 Hang Power Cleans 5 Lateral Burpees 5 T2B Rest as needed between sets. Metcon In teams of 2 with a running clock: 0:00-10:00 Buy In: 600m Run together AMRAP 12 Hang […]
Friday 5.11.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times • Ardmore Endurance Challenge Starts 5.15 • Wellness Week 5.17 Strength 1a): Close Grip Bench (5×5 @ 60%) 1b) Banded Pulldowns: 5×10 Complete 1a + 1b every 2min for 5 rounds Intent: Week 1 of Speed Close Grip Bench Press. All sets should be fast with […]
Thursday 5.10.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times • Ardmore Endurance Challenge Starts 5.15 Strength Paused Back Squat (5×4 @ 65-70%, w/ 1sec. pause in bottom) 3×5 Seated Dynamic Box Jumps Every 5 jumps increase height Intent: Final week of Speed Back Squats with a 1 count pause. All sets should be fast and […]
Wednesday 5.9.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times! Skill EMOM 9 Min 1: 15s L-Sit Hold Min 2: 15s Ring Support Min 3: 20s Handstand Hold or Walk Intent: We are going through 3 different static gymnastic holds today for 3 rounds Metcon 5 Rounds 400m Run 20 Ground to Overhead with a plate […]
Tuesday 5.8.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times! Strength 1a) Strict C2B Chin-ups: 4×5 1b) DB Single Arm Bench Press: 4x6ea AHAP Intent: Strict C2B Chin-ups today are intended to be done with BW only. The extra range of motion will challenge you more than you think. If needed use partner assistance and perform […]
Monday 5.7.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times! Strength “Box Squat” (3RM, Above parallel, normal stance) 100% Coach Call, Every 2min 5,5,4,3,3,3 Intent: Work up to a 3RM in box squat. This is the same technique as our box squat elow parallel, ie. sit-back on the box while staying tight. Except the box is […]
Sunday 5.6.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times! Strength 100% Coach Call every 2min 1a) Single Arm DB Push Press 4x6ea AHAP 1b) Single Leg DB RDLs: 4x6ea AHAP Intent: All work should be challenging but technique should take precedence Metcon Every 4:00 x 5 Sets: 100 Meter Empty Sled Sprint 10 Front Squats […]
Saturday 5.5.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times! Metcon Prep 2 Rounds 5 Pull-ups 10 KBS (metcon weight) 10 Walking OH Lunges (5 each) Rest as needed Metcon Partner Up AMRAP 30 20 C2B Pull-ups 40 KBS (53,35) 40 Walking Single OH KB Lunges (53, 35) 800 Meter Run Rx:(Pull-ups) L3: (Pul-ups)(45,25) L2: (BA […]
