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Tuesday 2.6.18 CrossFit
Warm-up Row 500 Meters 20 Walking Lunges 20 Hollow Rocks Accumulate 60s HS Hold or HS Walk Metcon For time with a partner 100-80-60-40-20 Calorie Row Walking Lunges Hollow Rocks *Complete 60s HS Hold or 50 Ft. Handstand Walk after each completed round. *One person works, on rest. Split work evenly *Alternate Option Rowing = […]
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Tuesday 2.6.18 XFit Juniors
Warm-up 5 rounds 20 feet lunges 5 burpees 20 feet bear crawl 5 jumping jacks 20 feet broad jumps 5 tuck jumps Skill Hungry hippos! Metcon 10 AMRAP 10 box jump overs 10 lateral hops over an ab mat 10 strict press
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Bring A Friend Week
Do you need help setting Fitness goals or reaching goals you have set for yourself? We are here to help you improve your health, happiness and create the life you want! Bring a friend with you for a Free week of bootcamp and CrossFit classes including a goal setting session with an expert coach, lean […]
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Monday 2.5.18 CrossFit
Mobility With a PVC + Band 2 Rounds 10 X-Band Walks Right/Left 10 Banded Goodmornings (squeeze glutes at top) Strength 1) Power Clean: 1×1 1RM, Every 90s 3,3,2,2,1.1.1 Intent: Try to beat your previous max today by 5#’s (if you have one). Take your time and progressively build to a new 1RM. Metcon “Uncle Buck” […]
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Sunday 2.4.18 CrossFit
Strength 6 Rounds 1a) Sledpush: 6 x 20s – Add weight each set 1b) 30s Max Effort Bike or Row Intent: Sledpushes are intended to be moderately heavy today and short distance. Metcon Partner Up and Follow the Leader 18min AMRAP 5 Bench Press (BW) 5 Goblet Squat (70,55) *1 Rope Climb after each set […]
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Saturday 2.3.18 CrossFit
Metcon In teams of 3 AMRAP on a running clock 0:00 – 20:00 30 Wallballs (20,14) 30 Power Snatch (95,65) 30 Burpee Bar Hops 20:00 – 30:00 Max Distance Farmer Carry (70,55) Score = Rounds + Reps, comment farmers carry distance *One person works at a time. Split as needed. Rx: (75,55) L2: (1410)(65,35) L1: […]
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Saturday 2.3.18 Rail Yard Fitness
Warm-up 400m Row Review Rope Climb Metcon Teams of 2 5k Run or 5k Row *Rotate every 200m After each 200m interval the Athlete finishing the run or row completes 1 rope climb. Athlete #2 can begin their 200m while Athlete #1 completes rope climb
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Friday 2.2.18 XFit Juniors
Skill Rope Climbs! 1- hold weight on rig for 15 seconds 2- hold weight on rope for 15 seconds 3- foot lock- J hook 4- hold weight in j hook 5- get up the rope! Metcon 10 AMRAP 50 ft farmers carry- 15 lb kb or 10 lb plates 10 lunges 50 ft waiters carry- […]
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Friday 2.2.18 CrossFit
Strength Front Box Squat (9 x 3 @ 60%, every 60s) Intent: Week 1 of Front Box Squats. These should not be terribly heavy and sets should be perfect in terms of technique. Make sure you keep your core tight/engaged. We will perform these for the next two weeks. Metcon Prep 5min EMOM 2x Squat […]
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Friday 2.2.18 Bootcamp
Warm-up Triple up- TABATA style- 2 min at each movement Bike Row Burpee Metcon 7 Rounds 8 Cal Bike 10 Back Squats, from rack 10 Deadlifts -Rest 1 min- 7 Rounds 10 Burpees 10 DB Push Press 10 DB Bent Over Row
