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Saturday 1.6.18 Rail Yard Fitness
Warm-up 3 Rounds 8 Barbell Curls (15,15) 8 Box Dips 8 Cal Row Rx/Rx+: 35/15 Conditioning Teams of 2 On a running clock 0:00 – 10:00 Max Distance Rowing 12:00 – 22:00 Max Rounds of: 8 Abmat Sit-ups 8 DB Suitcase Walking Lunges (12.5,7.5) 8 DB Thrusters (12.5,7.5) *Each Athlete completes 1 round before switching […]
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Saturday 1.6.18 CrossFit
Metcon Teams of 2 On a running clock 0:00-10:00 Max Rounds of: 20 Overhead Squat (115, 75) 20 T2B 20 Burpee Box Jumps (24,20) 12:00-22:00 Max Rounds of: 16 Power Snatch (115, 75) 16 (C2B Pull-ups) 16 Burpees 24:00-34:00 Max Distance Farmer Carry (70,55) Rx:(95,65) (Pull-ups) L3: (75,55) L2: (65,45) (Knee Lifts) (Band Assisted Pull-ups) […]
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Friday 1.5.18 CrossFit
Strength 1: Squat Clean and Jerk 5×2 2: Squat Clean and Jerk 3×1 Intent: Week 1 of Clean + Jerk wave. Sets should be challenging, but smooth. Loading for EMOM is moderate and EMOM 2 is moderately heavy or use percentages based of your 1RM from Monday. Metcon Open WOD 17.4 13-Minute AMRAP: 55 Deadlifts, […]
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2018 Athlete of the year voting
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Thursday 1.4.18 & Friday 1.5.18 Rail Yard Fitness
Warm-up 4min Tabata Wall Sit -Then- 1min Rest Max TIme Wall Sit Who can sit the longest? Conditioning 20min AMRAP 250m Row 100m Farmer Carry (45,35) 30s Max Cal Bike 10 BA Pull Ups L2: (35,25), ring rows L1: (25,15), ring rows Rx+: (55,45), pull ups
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Thursday 1.4.18 CrossFit
Winter Storm Grayson Schedule All Classes are Canceled. Safety of our athletes and coaches is our #1 priority. So stay safe! Home WOD Every 30 seconds: Perform: 6 burpees for 10 minutes. – Immediately after – Turn on a song and do abs non stop until its over. WOD #10 & #11 from CFMLs Hotel […]
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Wednesday 1.3.18 CrossFit
Strength 1a) Close Grip Bench (5 x 2.2.2 (10s) Clusters, every 2min) 1b) Banded Pull-apart In between sets perform 15 Slow and Controlled Banded Pull-aparts Metcon 12min AMRAP 1 Legless Rope Climb, 15′ 12 Alternating DB Snatches (55,35) 200 Meter Run Rx: 15′ Rope Climb (55,35) L3: (45,25) L2: (30, 15) (5 Strict Band Assisted […]
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Thursday 1.3.18 CrossFit Teens
Strength Lift Squat clean Work to a challenging weight 10×1
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Wednesday 1.3.18 Bootcamp
Warm-up Lower Body Strength Circuit 3 Rounds 8 Single Leg KB Deadlifts 8 KB Split Lunges 30s Plank Conditioning Baseline #1 4 Rounds 30s work/30s rest: Air Squats Mountain Climbers Rowing for Calories Single Unders DB Push Press (25,15) L2: (15,10) L1: (12.5,7.5) Rx+: (35,25), Dubs $ Out 2 Rounds Banded Alphabet as a group
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