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Wednesday 3.14.18 CrossFit
Metcon EMOM 30 Min 1 – 10 Burpees Min 2 – 10 KBS (55,35) Min 3 – 15/10 Cal Row Min 4 – 10 Ring Rows @ Parallel Min 5 – 200m Sprint Min 6 – 60s of Single Unders (active recovery) *Score = comment who is your favorite coach at the box Intent: Aerobic […]
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Wednesday 3.14.18 Bootcamp
Warm-up Movement Review Athletes prepare equipment and complete 5-10 reps Conditioning AMRAP 40 15 Calorie Assault Bike 15 Wall Balls 15 Calorie Row 15 Burpees Over The Rower 15 Dubs (30 singles) 15 Sit Ups with plate Intent: Tough workout here. A long AMRAP with no rest and smaller repetitions. This one will be challenging to […]
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Tuesday 3.13.18 CrossFit
Warm-up 6min AMRAP 100 reps any combo: Burpees Sit Ups Lunges Kips – Then – Run or Row 400m Metcon Prep “Cindy Prep” 3 Rounds 3 Sets as strict as possible: 3 Strict Pull-ups 6 Push-ups 9 Air Squats 15 Banded Pull-aparts – OR – “Mary Prep” 3 Rounds 3 Sets as strict as possible: […]
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Monday 3.12.18 CrossFit
Strength Overhead Squat 6×3 @ 75%, every 60s. Coach call warm up: 4 x 3, building to 75% Intent: The goal today is to work on refining our OHS so try not to sacrifice your form for heavier loading. Metcon Prep 3 Rounds 3 Power Cleans + 3 OH KB Lunges Metcon “Short + Sweet” […]
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Monday 3.12.18 Bootcamp
Warm-up 3 Sets: 45s Double KB Front Rack Carry 1:00 Wall Sit Conditioning AMRAP 30 1:00 Shuttle Run 15 MB Sit-Ups 20 Ball Slams 15 MB Sit-Ups 1:00 Shuttle Run Intent: Shuttle runs today, choose a simple course for athletes to run. Shuttle runs are never very fast but the constant turning makes them challenging. Push […]
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Sunday 3.11.18 CrossFit
18.3 0r Optional WOD Warm-up – Grab 2 Light DBs – 2 Rounds 5 DB Thrusters 10 Renegade Rows 10 Air Squats 5 Push-ups 10 DB Thrusters 3 DB Man Makers 5 DB Split Squats, ea 30s Foam Roll Thorasic Spine Strength 1a) DB Floor Press: 4×10 1b) DB Reverse Lunges 4x6ea Complete a super […]
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Saturday 3.10.18 CrossFit
Box Brief: Sign Up for Barbell Club Dr. Andrew will be in Wayne 7-10am, $30 visits all through The Open! Metcon AMRAP 30 in teams of 2: Run 400 Meters 50 Wallballs (20, 14) Run 400 Meters 50 Deadlifts (185, 125) *1 works, 1 rest. Share all reps as needed * 100m = 1 rep […]
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Saturday 3.10.18 Bootcamp
Warm-up Movement Review Athletes prepare equipment and complete 5-10 reps Conditioning AMRAP 12 200 m run w/ Plate 10 DB Thrusters Rest 1 min AMRAP 10 200 m run w/ Plate 10 DB Thrusters Rest 1 min AMRAP 8 200 m run w/ Plate 10 DB Thrusters Intent: Three AMRAPs in succession with descending time domains […]
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Friday 3.9.18 CrossFit
Box Brief: First Friday Happy Hour 5-7pm Dr. Andrew will be Wayne 7-10am, $30 visits all through The Open! Metcon Crossfit Games Open “18.3” 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: […]
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Friday 3.9.18 XFit Juniors
Warm-up Tabata use a #25 plate 0-1 jump on plate 1-2 1 foot on, 1 foot off 2-3 jump over 3-4 lateral jump over 4-5 hopscotch- wide off, feet together on Conditioning They see me Rowing… Partner up 10 rds per group 100 meter row at a time *** every meter over partner has to […]
