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Saturday 2.11.18 Rail Yard Fitness
Warm-up Then, 5 AMRAP 2 burpee-squat-jump lunge :20 plank taps Metcon 12 AMRAP 1 hurdle laps 10 db step ups 10 db thrusters 10 db squat thrusts – 2 min rest- 12 AMRAP 2 rope climbs 200 m run 20 sit ups 20 med ball cleans
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Friday 2.9.18 CrossFit
Strength Front Box Squat (9×3 @ 63%, every 60s.) Intent: Week 2 Front Box Squats. Only 3% heavier so you can maintain proper bar speed. Remember, we’d rather you move faster than go heavier. Speed > load. Metcon “Karen” For Time: 150 Wall-Ball Shots, 20# / 14# Rx+:(Shoot for UB as long as possible) L2: […]
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Friday 2.9.18 XFit Juniors
Warm-up Me Vs. You Partner up One goes, one counts 1 minute- jumping jacks 1 minute- sit ups 1 minute- broad jumps 1 minute- snake ups 1 minute- burpees Skill Hungry hippos! Lift Clean PVC pipe 1- feet under shoulders 2- hands outside legs- chest up 3- look at coach- paint legs going down to […]
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Thursday 2.8.18 & Monday 2.12.18 XFit Teens & Preteens
Warm-up Me Vs. You 10 rounds- 5 rounds each 1 min row for calories :30 transition Skill Box jumps and jump for height Metcon 18.0 21-15-9 Dumbbell snatch Burpee over dumbbell
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Thursday 2.8.18 CrossFit
Gymnastics 15min EMOM T2B + Static Hold 3-5 T2B + 15s Static Hold Static Hold choices: Handstand Hold or OH KB Hold *Accumulate T2B Volume During your Skill Sets Adv: 50+ Reps Int: 30+ Reps Beg: 20+ Reps Intent: If you were here last Thursday work on refining your skills with the T2B. In addition, […]
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Thursday 2.8.18 XFit Juniors
Warm-up Me Vs. You Partner up One goes, one counts 1 minute- jumping jacks 1 minute- sit ups 1 minute- broad jumps 1 minute- snake ups 1 minute- burpees Skill Coach choice for game Lift Clean PVC pipe 1- feet under shoulders 2- hands outside legs- chest up 3- look at coach- paint legs going […]
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Thursday 2.8.18 & Friday 2.9.18 Rail Yard Fitness
Conditioning 3min AMRAP 10 Single Unders 10 Sit Ups -1min Rest- 5min AMRAP 10 Wall Balls 10 Russian Swings 10 Burpees -1min Rest- 7min AMRAP 10 Single Arm KB Swings (5 ea.) 10 KB Oblique Crunches 10 Goblet Squats 100′ Single Arm KB Farmers Carry (heavy) -1min Rest- REPEAT ENTIRE SEQUENCE FROM BEGINNING
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Wednesday 2.7.18 CrossFit
Strength Partner Up and share equipment 1a) Barbell Rows: 4×6 1b) Rollback Tricep Extensions: 4x10Intent: The intent today is perform upper back/tricep work in superset fashion. Focus on quality over quantity Metcon 18min AMRAP 30/25 Calorie Bike/Row/400m Run 20 Air Squats 16 Alt. DB Hang Power Snatch (55,35) 10 Box Jumps Overs (30,24) Rx: (35,25) […]
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Wednesday 2.7.18 Rail Yard Fitness
Warm-up 8min AMRAP 30sec Plank, any variation 10 Jumping Lunges 20 Mnt Climbers (L+R=2) 30 Jumping Jacks Hand go behind back on jumping jacks Conditioning 7min AMRAP 50′ KB Goblet Lunge 10 Push Ups 50′ Goblet Lunge 10 Kipping Knee Raises -2min Rest- 7min AMRAP 10 KB Sumo Deadlifts 10 Russian KB Swings 10 Cal […]
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Tuesday 2.6.18 & Wednesday 2.7.18 XFit Teens & Preteens
Warm-up Review front squat, then with a pvc 6 AMRAP 5 burpees 10 front squat 5 squat thrusts 10 thrusters Lift Front squat 2×2 light weight 10×1- add weight each round Metcon 12 AMRAP 5 db cleans 10 front squat 5 squat thrust 10 thrusters
