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Sunday 4.29.18 Endurance WOD
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning AMRAP 25 16 Cal Row 8 DB Hang Clean + Jerk Right Arm 16 V-Ups 8 DB Hang Clean + Jerk Left Arm 16 Box Jumps – 5min Rest – AMRAP 10 30s Plank Hold 30s left plank hold 30s right plank hold 10 […]
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Saturday 4.28.18 CrossFit
Box Brief: Weekly WOD breakdown https://crossfitmainline.com/?p=23715 Wayne Endurance Bring a Friend Week 4.23- 4.30 Warm-up 2 Rounds of: 7 Power Snatch 12 Wallballs 15 Calorie Row Metcon “Mustang Sally” In teams of 3 for time: 100-80-60-40-20 Power Snatch (95,65) Wallballs (20,14) Calories on the Rower Rx:(75,55) L2: (65,45)(14,10) L1: (55,35)(10,8) Sub Row for: Cals on Bike […]
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Saturday 4.28.18 Endurance WOD
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning AMRAP 18 400m Run 20 KB SDLHP 10 tuck jumps -Then- AMRAP 18 40 air squats 10 Calorie Assault Bike 10 broad jumps Intent: 36min of movment with quick transitions between modalities. Pacing is once again key, stay consistent with each rep to insure […]
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Friday 4.27.18 CrossFit
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength 1a): Hang Power Clean (5×1 HPC+Push Jerk+Split Jerk @ 70%, every 90s.) 1b) In between sets complete 10 Banded Pulldowns Intent: Today and for the next two weeks we are working on efficient movement with hang power clean + push jerk + split jerk. […]
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Thursday 4.26.18 CrossFit
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength Back Squat (5×5 @ 50% w/ 1sec. pause at the bottom) Intent: The purpose of today is to work on force development with “speed back squats”. There should be no grinding of reps even though we are pausing one each rep. You should be […]
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Thursday 4.26.18 & Monday 4.30.18 XFit Teens & Preteens
Warm-up group run- coach led 800 meters, slow pace Skill double unders practice Lift back squat 2×2 light 6×4 heavy Metcon 4 AMRAP Rope Climb practice -1 minute rest- 4 AMRAP Pull up practice
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Thursday 4.26.18 & Friday 4.27.18 Endurance WOD
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning AMRAP 35 25 Double Unders (125 singles) 10 Russian KB Swings 250m Row 10 DB Push Press 25 double unders 10 Goblet squats 250 m row 10 goblet lunges Intent: Focus on breathing and not counting reps, tough task but doable. Stand up tall […]
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Thursday 4.26.18 & Friday 4.27.18 XFit Juniors
Warm-up huddle up! Conditioning Minute to Win It! Pick a partner-They go, you go 1 minute- mountain climbers 1 minute- lunges 1 minute- burpees
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Wednesday 4.24.18 CrossFit
Box Brief: Weekly WOD breakdown Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength Accumulate: 75-Banded Pulldowns 75 Banded Leg Curls each 75 Banded Pushdowns Metcon 0:00 – 10:00 1 Mile Run Max Power Snatches (115,85) – 3min Rest – 13:00 – 20:00 800m Run Max Clean & Jerks (135,95) – 3min Rest – 23:00 […]
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Wednesday 4.25.18 Endurance WOD
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning AMRAP 20 12 Cal Assault Bike 14 Sit-Ups 16 Alt DB Snatch (L+R=2) 18 Jump Lunges (L+R=2) – Then – AMRAP 15 50 Mountain Climbers (L+R=2) 10 Ring Rows 50 Russian Twists (L+R=2) 10 Plank Up-Downs (L+R=2) Intent: AMRAP #1 will cause your HR […]
