Month: April 2018

  • Tuesday 5.1.18 CrossFit

    Box Brief: • Wayne Endurance Starts! • 1st Friday Happy Hour this week • View May Programming & Intents Strength Bench Press (1RM, Every 2min 3,2,1,1,1,1,1) Intent:  Take 6-8 sets and build to a 1RM Bench press. Try to beat your previous max by 5#’s and have a plan in place before starting of how […]

  • Tuesday 5.1.18 & Wednesday 5.2.18 XFit Teens & Preteens

    Warm-up Quick stretch- focus on hamstrings and calves 100 m x 5 times, rest :30 seconds in between. Start slow and increase speed each round. Coach will time each round Skill Snatch Introduce and review Lift Snatch 2×2 Snatch 7×1 Metcon 8 AMRAP 5  snatches, 5 burpees

  • Tuesday 5.1.18 XFit Juniors

    Warm-up Tabata Super slow squats Plank holds Lateral hops Tuck jumps Rig hangs Snake ups Broad jumps Skill Barbell clean Conditioning Jump for height Jump for distance Lift Barbell clean 15 lbs x2 20lbs x 2 25 lbs x 2

  • Tuesday 5.1.18 Endurance WOD

    Box Brief: • Wayne Endurance Starts! • 1st Friday Happy Hour this week • View May Programming & Intents Conditioning 8min AMRAP 30 Ball Slams 30 Ab Mat Sit-ups – 2min Rest – 5 Rounds 1min Unilteral KB Farmers Carry (30s, ea arm) 15 KB Russian Swings 15 Calorie Assault Bike 15 KB STOH 1:00 […]

  • May 2018 Programming Breakdown

  • May 2018: Athletes of the month

  • Weekly Programming Breakdown 4.30.18 – 5.6.18

  • Monday 4.30.18 CrossFit

    Box Brief: Weekly WOD Breakdown https://crossfitmainline.com/?p=23715 Wayne Endurance Bring a Friend Week 4.23- 4.30 First Friday Happy Hour 5.4 Strength Sumo Deadlift (2″ blocks” 1×1 1RM, every 2min 3,3,2,2,1.1.1) 100% Coach Call Intent: Today we are working for a max in a deadlift with the plates slightly elevated. This will allow us to work slightly heavier […]

  • Monday 4.30.18 Endurance WOD

    Box Brief: Weekly WOD Breakdown https://crossfitmainline.com/?p=23715 Wayne Endurance Bring a Friend Week 4.23- 4.30 First Friday Happy Hour 5.4 Conditioning AMRAP 18 300m Row 15 V-Ups 200m Run 10 Push-Ups – Rest 2:00 – AMRAP 15 30 Air Squats 15 DBs Floor Press 20 Walking Lunges ((L+R=2) 10 DB Renegade Rows (L+R=2)  

  • Sunday 4.29.18 CrossFit

    Box Brief: Weekly WOD breakdown https://crossfitmainline.com/?p=23715 Wayne Endurance Bring a Friend Week 4.23- 4.30   Strength “Bear Complex” Power Clean Front Squat Push Press Back Squat Second Push Press This will be scored as part of the metcon today. Metcon “Katie” In 20min: 5×7 Bear Complexes for max weight Then, at the 20min mark Sprint […]