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Monday 11.27.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 7 EMOM 7 squats 14 plank jacks 7 box jumps Metcon (AMRAP – Rounds) 4 AMRAP 10 seated press 10 weighted step ups 1 min 4 AMRAP 10 chest press 10 split press 1 min 4 AMRAP 10 […]
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Monday 11.27.17 CrossFit
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Strength 1) Power Snatch + Overhead Squat (every 2min, 4×2+2, building) Intent: The focus today is completing all work with perfect technique. Athletes should not underestimate the value in these days, despite their ‘sexiness”. 2a) Sumo RDL In 90s 4 […]
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Tuesday 11.27.2017 CrossFit PreTeens
Warm-up Group Run! Accumulate 800 meters. Stop Every 45 seconds perform 10 reps of any coach choice. Maintain a pace all can keep up. Gymnastics Introduce ring Dips Follow this list 1- Hold weight on boxes 2- hold weight on parallettes 3- Shoot throughs on boxes 4- box dips 5- Hold weight on rings 6- […]
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Monday 11.27.2017 CrossFit Teens
Warm-up Group Run! Accumulate 800 meters. Stop Every 45 seconds perform 10 reps of any coach choice. Maintain a pace all can keep up. Gymnastics Introduce ring Dips Follow this list 1- Hold weight on boxes 2- hold weight on parallettes 3- Shoot throughs on boxes 4- box dips 5- Hold weight on rings 6- […]
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Sunday 11.26.17 CrossFit
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Metcon 15min AMRAP 12 Power Cleans (115,75) 12 Front Rack Reverse Lunges (L+R=1) (115,75) 20 Lateral Bar Hops 30 Double Unders L3: (95, 5) L2: (75,55) (30s of Double Under Attempts) L1: (Russian Swings 45,25) (Goblet Reverse Lunges) (10 […]
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Saturday 11.25.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 5 rds 100 m sprint 5 push ups 5 sit ups 5 squats Metcon (AMRAP – Reps) :90 run 200 m 1 min ball slams 1 min toes to bar/knee raises 1 min wall balls 1 min russian […]
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Saturday 11.25.17 CrossFit
Thanksgiving Holiday Hours Saturday, normal schedule Metcon 30min AMRAP Teams of 2 100 Wallballs (20,14) 80 Abmat Sit-ups 60 Burpees 40 Alt. DB Snatch (55,35) 20 DB Front Squats (55,35) *After each completed round each athlete completes 2 Rope Climbs L2: (14, 10) (35,25) (10 Pull-ups, any style, per Rope Climb) L1: (10, 8) (25,15) […]
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Friday 11.24.17 CrossFit
Thanksgiving Holiday Hours Fri. 11.24.17 8:30 & 9:30am, babysitting both times Saturday, normal schedule Strength Power Clean and Jerk (Every 90s, 5×2, build to 20# above metcon weight) Intent: We are simply using this session to warm-up clean and jerks and prepare for the metcon. Loading should be moderate for this workout (slightly heavier than […]
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Friday 11.24.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 10 inchworms 20 side lunges 30 high knees 40 butt kicks 50 jumping jacks, then back down Metcon (AMRAP – Rounds and Reps) 5 AMRAP Row 1 min 5 AMRAP 5 snake ups 5 sit ups 5 pull […]
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Thursday 11.23.17 CrossFit
Thanksgiving Holiday Hours Thurs. 11.23.17 9:00a Radnor Memorial Field WOD Fri. 11.24.17 8:30 & 9:30am, babysitting both times Saturday, normal schedule “Don’t Drop the Turkey!” In Teams of 2 or 3 Complete: 400m Run –Then– 100 Sit Ups 50 Deadlifts (65,45) 100 Squat Jumps 50 Hang Power Cleans (65,45) 100 Sit ups 50 Front Squats […]
