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Tuesday 5.29.18 XFit Juniors
Warm-up Obstacle course- 7 AMRAP 3 forward rolls Wall to wall lunge walk Wall to wall plank walk Wall to wall bear crawl 3 burpee broad jumps Conditioning Partner mile Metcon 7 AMRAP 7 snake ups 7 tuck jumps 7 kettlebell swings-7.5 lb db- 15 lb kb 7 goblet squats- 7.5 lb db-15 lb kb
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Tuesday 5.29.18 & Wednesday 5.30.18 XFit Teens & Preteens
Warm-up Coach choice- cardio! Skill Pull up Handstand push up chest 2 Bar Lift Push Press wave 3-2-1 x 3 Metcon 8 AMRAP- skill ladder 2 pull up or handstand push up (whichever skill athlete chose to practice) 10 squats 4 pull up or handstand push up 10 sit ups 6 p/u or hspu 10 […]
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Tuesday 5.29.18 Endurance WOD
Box Brief: Summer Schedule is Live Metcon AMRAP 30: 20 Box overs 10 DB Cleans :20 plank hold- right 10 DB front squats :20 plank hold-left 10 DB push press :20 plank hold -forward 20dubs (40 singles) Intent: Sandwiched between 2 cardio sprints, we are looking for the athletes to move rapidly through the db […]
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Weekly Programming Breakdown 5.29.18 – 6.6.18
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Monday 5.28.18 CrossFit
Box Brief Mon. 5.28.18 – 8:30am Endurance, 9:30am CrossFit (no babysitting) “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. […]
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Monday 5.28.18 Endurance WOD
Box Brief Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) 6 Rounds 1:00 Shuttle Run 20 Cal Assault Bike/Row 5 DB Man Makers 20 Cal Assault Bike/Row 2 Rope Climbs **Rest 1:00 Between Rounds** Intent: DB man makers show up today, and if you’ve never done one they can surely be a pain. They center […]
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Sunday 5.27.18 CrossFit
Box Brief Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) Metcon Partner Up: 100 KBS (55,35) 100 Wallballs (20,14) 800m Run 100 SDHP (55,35) 100 Medball Cleans (20,14) 800m Run L2: (45,35) L1: (35,25) (14,10) Scale: (35,25 Russian Swings) (10,8) Intent: Today’s metcon involves light power snatches and wallballs. The volume is relatively high today […]
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Sunday 5.27.18 Endurance WOD
Box Brief Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) Metcon 3 Rounds of AMRAP 10 12 KB SDHP 20 Double Unders (30 Singles) 12 Plank Up-Downs (6ea Arm) 20 Double Unders 12 Hanging Knee Raises 20 Double Unders *After Each Round, Perform A 200m Plate OH Carry (25-45# Plate) – Rest 3min between each […]
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Saturday 5.26.18 Endurance WOD
Box Brief Sat. 5.26.18 Endurance Cancelled Please attend our 24 Hero Workouts in 24 Hours event.
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Saturday 5.26.18 CrossFit
Box Brief Sat. 5.26.18 Endurance Cancelled Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) 24 Heroes in 24 Hours event Workouts rotate with class times 7:30am CrossFit WOD “Jenny” 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m Run 8:30am, 9:30am CrossFit WOD “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups […]
