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Tuesday 3.27.18 CrossFit
Strength Split Jerk – 1RM Coach Call EMOM 2: 4,4,3,3,2,2,1,1.. – Try to beat your current max by 5# – From the rack – Beginner: 10 x 3 focusing on technique Intent: Take 8-10 sets to build to a new max, but have a plan in mind. Don’t be afraid to drop weight from overhead […]
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Monday 3.26.18 CrossFit
Strength Back Squat 1×2 Intent: Build to a new 2RM in the Back Squat. The goal is to hit your current 1RM for 2 today. Take 6-8 sets and progressively build in weight increasing your rest interval as the weight gets heavier. Metcon Prep 2 Sets at fast pace: 5 Deadlifts 4 Hang Power Cleans […]
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Monday 3.26.18 Bootcamp
Warm-up 3 Sets: 20 Hollow Rocks 15 Tuck-Ups 10 Supermans Conditioning 5 Rounds 48 Mountain Climbers (2 ct) 24 Sit-Ups 12 Ring or Box Dips 24 Alt DB Snatch 48 Double Unders (1:1 singles) (30:00 CAP) Intent: Fun mix of a couplet and a single modality workout. The overall challenge will be to keep the efforts […]
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Sunday 3.25.18 CrossFit
Metcon CrossFit Open “18.5” OR In teams of 2 for time: Run 1 mile or Row 2k – Then – 100 DB Snatches + OH Lunges L+R Then, Run 1 mile or Row 2k Rx+: (55,35) Rx: (45,25) L2: (35,20) L1: (25,15) *1 works 1 rest. Including run/row Intent: Today’s piece is intended to be […]
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Saturday 3.24.18 CrossFit
Metcon “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) Upper Body Endurance Test 5) Max Sit-ups in 60s. […]
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Saturday 3.24.18 Bootcamp
Warm-up Movement Review Athletes prepare equipment and complete 5-10 reps/cals” Conditioning AMRAP 15 12 Calorie Assault Bike 15 Wall Balls – Directly Into – AMRAP 4 Burpees – Directly Into – AMRAP 15 12 Calorie Assault Bike 15 Wall Balls – Directly Into – AMRAP 4 Burpees Intent: Fun mix of a couplet and a single […]
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Friday 3.23.18 CrossFit
Join us for one BIG FRIDAY NIGHT LIGHTS to celebrate and BLOW IT OUT for 18.5. We’ll have a DJ, pizza, beer and lots of fun. Even heats for your team! Sign up for a heat time Ardmore – Click Here Wayne – Click Here Metcon Prep 3 Rounds at Game Speed 4 Thrusters 4 C2B […]
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Thursday 3.22.18 CrossFit
**Winter Storm Toby Schedule Update** 3.22.18: Normal schedule resumes at 12pm Metcon AMRAP 11 1 Rope Climb 15′ 3 Power Snatches (95,65) 10 Burpees – Rest 2min – AMRAP 11 10 Pull Ups 8 Hang Power Snatches (95,65) 10 Burpees – Rest 2min – AMRAP 11 10 Bar Hops 8 SDHP (95,65) 10 Burpees Rx: […]
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Thursday 3.22.18 & Friday 3.23.18 Bootcamp
Warm-up “Movement Review Athletes prepare equipment and complete 5-10 reps/cals” Conditioning 5 Rounds 1:00 Farmers Carry 15 Double KB Deadlifts 10 Box Jumps 400m Row 10 Box Jumps 15 Ring Rows 1:00 Plank Hold *Rest till nearest top of minute or half minute mark to start farmers carry (35:00 CAP) Intent: This workout has a challenging […]
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Wednesday 3.21.18 CrossFit
Winter Storm Toby: Wednesday 3.21.18 Classes ON starting at 9:30am. Babysitting Available. (pending weather we are open the remainder of the day) Strength Push Press 4×5 Work up to 80% for a set of 5 Coach Call 3×4, building to 50% Intent: Work up to a moderate set of 5 with perfect form. This should […]
