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Wednesday 3.21.18 Bootcamp
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) Warm-up “Movement Review Athletes prepare equipment and complete 5-10 reps/cals” Conditioning 5 Rounds 40 Air Squats 20 Calorie Assault Bike 20 Burpees 20 DB Hang Clean + Jerk (2 DBs) (35:00 CAP) Intent: […]
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Tuesday 3.20.18 CrossFit
[CrossFit] Weather Update Tues 3.20 Programs starting 5:30p canceled 4:30p WOD is ON, NO babysitting Skills clinics rescheduled for 3.27 Wed 3.21-stay tuned Warm-up Run or Row 400 Meters – Then – 8 Russian Swings 30 Single Unders 8 American Swings 30 Dubs or Attempts 8 Goblet Squats 30 Dubs or Attempts Metcon 5 Rounds […]
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Monday 3.19.18 CrossFit
FREE Pull Up/Muscle Clinic Wayne: 3.20 & Ardmore 3.21 Strength Barbell Glute Bridge: 4×8, up to a heavy set. Squeeze glutes for a 1-2 count a top Intent: The intent today is to work up to a moderate load for a set. You should feel your glutes working on each rep. Make sure you don’t […]
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Monday 3.19.18 Bootcamp
Warm-up Russian Twist Congo Line: Have a stack of 10s and have everyone in class line up with the plates to the left of them. Everyone is in the russian twist position, and the first person in line grabs the plate and turns to hand off to athlete number 2 who then passes to athlete […]
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Saturday 3.17.18 CrossFit
FREE Pull Up/Muscle Clinic Wayne: 3.20 & Ardmore 3.21 Metcon 100-80-60-40-20 Double Unders 50-40-30-20-10 Wallballs (20, 14) 25-20-15-10-5 Burpee Box Jump w. a step down (24, 20) 5-4-3-2-1 Legless Rope Climbs Rx: (Rope Climb w. legs) L2: (Single Unders) (1 Rope Climb each round 5 Strict Chin-ups per rope climb) L1: (1/2 Single Unders) (20 […]
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Saturday 3.17.18 Bootcamp
Warm-up Movement Review Athletes prepare equipment and complete 5-10 reps/cals Conditioning 7 Rounds 16 V-Ups 17 Calorie Assault Bike 18 Alternating Db Snatch 19 Jumping Pull Ups (35:00 CAP) Intent: For today’s workout, athletes will mentally need to engage in the fact that it’s more than the typical 3-5 Rounds. The goal for the workout is […]
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[CrossFit] Your March Newsletter
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Friday 3.16.18 CrossFit
FREE Pull Up/Muscle Clinic Wayne: 3.20 & Ardmore 3.21 Metcon Open WOD “18.4” “Diane” 21-15-9 Deadlifts (225, 155) HSPU Then, 21-15-9 Deadlifts (315, 205) 50 Ft. Handstand Walk after each set Intent: Open WOD 18.4. Be smart with your deadlifts and break your sets before you have to. Also, make sure you’re using your legs […]
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Thursday 3.15.18 CrossFit
Strength Box Squat 8 x 3 @60%, every 60s Coach call warm up sets: 4×3, every 60s, building to 60% Intent: Final week of Box Squats. This week we are performing all sets for speed. This should be fast paced and not take longer than 15 minutes to complete. Metcon 40-30-20-10 Box Jumps w. step […]
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Thursday 3.15.18 & Friday 3.16.18 Bootcamp
Warm-up 3 Sets 1:00 Forearm Plank 45s Hollow Hold 30s Side Plank (ea) Conditioning AMRAP 30 30 KB Swings 30 KB Goblet Walking Lunges (15ea) 90 Double Unders (1:1 Single) 30 Push-Ups 30 Calorie Row 30 DB Seated STOH Intent: Long AMRAP to kick off the week. The KB work should be at a moderately challenging […]
