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Thursday 3.8.18 CrossFit
Strength 1a: Box Squat 4×4 @ 65%, every 60s. Coach call warm up sets: 4×5, every 60s, building to 65% 1b: Box Squat 3×2, every 90s Building to challenging set After 4th set at 65%, immediatley start 3×2 building to challenging set, not max. Intent: Wk. 2 of 3. 4 sets of Box Squats for […]
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Thursday 3.8.18 XFit Juniors
Warm-up Musical med balls! Conditioning They see me Rowing… Partner up 10 rds per group 100 meter row at a time *** every meter over partner has to do that many jumping jacks Metcon 10 AMRAP 50 ft farmers carry- 15 lb kb or 10 lb plates 10 lunges 50 ft waiters carry- 10 lb […]
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Thursday 3.8.18 & Friday 3.9.18 Bootcamp
Conditioning For Total Time 27-21-15-9: Calorie Row Calorie Assault Bike – Directly Into – 9-15-21-27: KB SDLHP Box Jump Overs – Directly Into – 27-21-15-9: DB Thrusters Burpees (35:00 CAP) Intent: Every so often you just need a workout to suffer through, and here’s one of those. A mix of different reps schemes and 3 different […]
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Wednesday 3.7.18 CrossFit
Winter Storm Quinn Update Due to winter storm Quinn we are cancelling all Adult and Kids after 10:30am will be cancelled today. Stay updated by visiting out blog and social pages. Skill Gymnastics Skill Work 8 x 60s Rounds Rx+: 2-3 T2B + C2B Rx: 3-4 T2B, syncing kips UB L2: 1-2 T2B L1 3-4 K2E, syncing […]
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Wednesday 3.7.18 Bootcamp
Winter Storm Quinn Update Due to winter storm Quinn we are cancelling all Adult and Kids after 10:30am will be cancelled today. Stay updated by visiting out blog and social pages. Conditioning 40:00 total cap AMRAP 12 12 Calorie Row 12 Air Squats 9 Ball Slams – Directly Into – AMRAP 12 12 Calorie Assault Bike 12 […]
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Tuesday 3.6.18 CrossFit
Warm-up 30 Wallballs 30 MB Sit Ups 30 Medball Cleans 30 Hollow Rocks 10 Foam Adductor, ea. 10 Foam Roll Lat, ea. Skill Ring or Bar Muscle-ups 10 x 60s Rounds Rx+ & Rx: 2-3reps L3: 1-2 reps L2: Bar Hip Pulls L1: 2-3 jumping bar MUHip Pulls, tryy to get hips as high as […]
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Tuesday 3.6.18 & Wednesday 3.7.18 XFit Teens & Preteens
Warm-up Quick stretch, then Baseline workout 500 m row 40 squats 30 sit ups 20 push ups 10 pull ups Conditioning 6 AMRAP 10 good mornings 10 lunges 10 ligh kb deadlift Lift deadlift, 2×2 @ 50% of previous 1 RM 10×1- try to PR by 5-10 lbs, be conservative
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Tuesday 3.6.18 XFit Juniors
Warm-up Ab mat burpee race Split class into 2 lines Stack up 5 ab mats The athletes will work their way through the lines doing to following Complete 5 burpees Pick up 1st mat from the pile and run it to the other side of gym- coach will designate a mat pile place Run back […]
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Monday 3.5.18 Bootcamp
Warm-up AMRAP 5 100ft Farmers Carry 20 Russian Twists (10/Side) **use the DBs and plate you will use in workout Conditioning 30min AMRAP 15 Calorie Assault Bike 10 1-Arm DB Push Press (Left Arm) 20 DB Goblet Walking Lunges (10ea) 10 1-Arm DB Push Press (Right Arm) 20 Straight leg Sit-Ups w/ Plate Finisher If […]
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Monday 3.5.18 CrossFit
