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Saturday 11.18.17 CrossFit
RowVember WOD #3 Wed. 11.22.17 Attend and win Ca$h prizes Metcon Teams of 2 10min AMRAP 20 KB SDHP (55,35) 20 Wallballs (20,14) 200 Meter Run – 2min Rest – 10min AMRAP 20 T2B 20 Medball Cleans (20,14) 200 Meter Run – 2min Rest – 10min AMRAP 20 Burpees 20 Air Squats 200 Meter Run […]
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Friday 11.17.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 10 EMOM 100 m sprint 10 squat jumps 10 jump lunges Metcon (AMRAP – Rounds and Reps) 20 AMRAP 11 bent over rows 40 plate overs 17 push press 11 chest press 40 depth jumps 17 reverse fly
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Friday 11.17.17 CrossFit
RowVember WOD #3 Wed. 11.22.17 Attend and win Ca$h prizes Strength Back Squat (6 x 4 @75% Every 90s complete 4 reps) Intent: Week 1 of Speed Back Squats. All sets should smooth/explosive with no pause in between sets. Warm-up Coach Led 200m Run 6 Bear Complexes empty bar – Add weight – 200m Run […]
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Thursday 11.16.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 10 EMOM 100 m sprint 10 squat jumps 10 jump lunges Metcon (AMRAP – Rounds and Reps) 20 AMRAP 11 bent over rows 40 plate overs 17 push press 11 chest press 40 depth jumps 17 reverse fly
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Thursday 11.16.17 CrossFit
RowVember workout #3 11.22.17 Register Here Metcon Part #1 Partner Up. You go, I go style 8 Rounds 1. 200m Row 2. 60yd sled power walk, heavy Part #2 Partner Up. 8min Max Distance Front Rack KB Carry. Athlete choice of weight. Intent: Sled power walk will provide the additional benefit of helping facilitate recovery […]
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Thursday 11.16.2017 CrossFit pre-Teens
Warm-up 10 Rounds 100 Meter Row :30 plank hold :30 overhead squat with pvc Lift Front Squat (3×2, then 10×1) Metcon Infinity Ladder 12 AMRAP KB deadlift KB squat KB swing 1, 2,3,4,….
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Wednesday 11.15.17 WOD
ROWVEMBER WOD #2 500m Row Max Effort 500m Row *Complete this after the Metcon Prep, Use metcon prep as a CNS primer for the 500m row Metcon Prep Coach Led 4min Tabata Burpee Pull Ups Metcon 4 Rounds, each for time: 18/15 Calorie Row 15 Box Jumps w. step down (24,20) 12 Push Press (135,95) […]
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Wednesday 11.15.17 Rail Yard Fitness
Warm-up 0-1 slow 1-2 moderate 2-3 sprint 3-4 moderate 4-5 sprint 5-6 slow Metcon 7 AMRAP 250 m row 20 weighted lunges- kb 10 ring rows -1 min res- 7 AMRAP 20 jump rope 20 weighted skaters- kb 10 push ups -1 min rest- 10 cal bike 20 goblet squats 10 sit ups
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Wednesday 11.15.2017 Crossfit Teens
Warm-up 10 Rounds 100 Meter Row :30 plank hold :30 overhead squat with pvc Lift Front Squat (3×2, then 10×1) Metcon Infinity Ladder 12 AMRAP KB deadlift KB squat KB swing 1, 2,3,4,….
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Tuesday 11.14.17 CrossFit
“600” 100 Double Unders 100 Walking Lunges 100 Abmat Sit-ups 100 KBS (55,35) 100 Shoulder Taps 100 Double Unders L2: (Double Under Attempts) (45,35) L1: (50-75 reps per movement) (Single Unders) (35,25 Russian Swings) Intent: On paper this workout does not look too bad, but once you hit the “100 KBS” you don’t want to […]
