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Tuesday 11.14.2017 Crossfit Pre-Teens
Warm-up Partner up: bike and wall sit Accumulate 50 cal on the bike Switch every 5 cals While one partner bikes, other holds wall sit Lift Overhead squat and Snatch A- oh squat 3 x 4 add gradual weight B- snatch 2×2 light weight 5x 1 add weight each round Metcon 10 amrap 10 overhead […]
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Monday 11.13.17 CrossFit
Strength Front Box Squat 2RM Beginner: Work up to a challenging set of 5 Intent: For those of you that have a current 1RM Front Box Squat try to match that weight. This will differ by 10-20% from your front squat max because the phases of the lift are broken up. Metcon Prep Power Clean […]
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Monday 11.13.17 Rail Yard Fitness
Warm-up 10 inchworms 20 high knees 30 butt kicks 40 sec plank hold 50 jumping jacks Metcon 22 AMRAP 10 split squat 50 m farmer carry 10 high pulls 50 m waiter carry 50 kb swings 50 m plate pull
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Monday 11.13.2017 Crossfit Teens
Warm-up Partner up: bike and wall sit Accumulate 50 cal on the bike Switch every 5 cals While one partner bikes, other holds wall sit Lift Overhead squat and Snatch A- oh squat 3 x 4 add gradual weight B- snatch 2×2 light weight 5x 1 add weight each round Metcon 10 amrap 10 overhead […]
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Sunday 11.12.17 CrossFit
RowVember WOD #2 Wednesday 11.15.17 Register Here to win Ca$h prizes Strength 10min EMOM ODDs: x4 Back Squats @ 75% EVENs: 10 Ring Rows Intent: Ring Rows & Back Squats should be for speed with perfect form. Metcon 5 Rounds 40 Yard Sledpush (Moderate Weight) Rest 60s b/t rounds -Then- 5 Rounds 40 Yard Front Rack […]
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Saturday 11.11.17
RowVember WOD #2 Wednesday 11.15.17 Register Here to win Ca$h prizes “Field Day” 1) Max Distance Broad Jump: 3 Attempts (inches) Broad jump is a test of power-output. NFL RB 10+ ft. 2) Max UB Wallballs (20,14)(reps) Test of mental capacity/endurance. 3) Max Calories on the Rower in 8:00 (cals) 4) Max Push-ups in 60s. (reps) […]
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Friday 11.10.17 WOD
“Andy” For time, wearing a 20-lb. vest: 25 thrusters, 115 lb. 50 box jumps, 24 in. 75 deadlifts, 115 lb. 1.5-mile run 75 deadlifts, 115 lb. 50 box jumps, 24 in. 25 thrusters, 115 lb. U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical […]
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Thursday 11.9.17 WOD
RowVember Week 1 Complete Forgot to sign up? Click Here Skill Accessory WOD 10min EMOM ODDs: 50 Ft Bottoms-up KB Carry EVENs: Skill Goat 1 *Skill Choices: Kipping or pull up, muscle up variation Intent: Nothing should be too taxing here as we are looking for roughly 30-40s of work for each minute. Similar to […]
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Thursday 11.09.2017- Crossfit Pre-Teens
Warm-up Coach Choice New Skill Handstands HSPU Skill Review 1 mile Run Metcon (Time) 21-15-9 HSPU Deadlifts Box Dips/Ring dips
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CrossFit websites; Open source or is it just stealing?
COMMON PROGRAMMING PITFALLS Do you search the internet every night looking for tomorrows workout? There are inherent risks to this that many Athletes and trainers don’t think about. Simply taking a ‘cool’ workout from someone else’s website disregards the thoughtfulness of the plan and increases your risk of these common programming pitfalls. MINDSET: Speculating […]
