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Friday 5.25.18 Endurance WOD
Box Brief Sat. 5.26.18 Endurance Cancelled Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) Metcon AMRAP 18 30 Calorie Row 15 Box Jump Overs 20 1-Arm KB Hang Snatch (10L+10R) 10 1-Arm KB Front Squats (5L+5R)- 5min Rest – AMRAP 12 100ft Of Everything Below… 1-Arm KB Farmers Carry Left Arm 1-Arm KB Farmers Carry […]
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Friday 5.25.18 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 5:45am, 9:30am CrossFit WOD “Michael” 3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-ups 12:00 noon CrossFit WOD “Tillman” 7 Rounds For Time 7 Deadlifts (315/205 lb) […]
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Thursday 5.24.18 CrossFit
Box Brief Sat. 5.26.18 Endurance Cancelled Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) Strength Box Squat (8×3 @ 65%, wide stance below parallel) 100% Coach Call, every 60s If you do ont have a weight use 55-60% of your Back Squat Max. Intent: All 8 sets of Box Squats should be fast so if […]
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Thursday 5.24.18 & Friday 5.25.18 XFit Juniors
Warm-up Rowing for Burpees Skill Pull up and Rope Climbs Metcon 10 AMRAP- Partner up!!- split work evenly 200 meter row 20 jumps over the rower (or parallete to prevent injury) 20 DB front squat 20 lateral jumps over rower (parallette to prevent injury)
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Thursday 5.24.18 XFit Teens & Preteens
Warm-up team row relay races Conditioning Teams will “farmer carry half a mile” – split between partners- 100 m at a time, 2 kettlebells 15-35 lb in each hand Metcon “Baseline” 500 m row, 40 squat, 30 sit ups, 20 push ups, 10 pull ups
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Thursday 5.24.18 Endurance WOD
Box Brief Sat. 5.26.18 Endurance Cancelled Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) Metcon On a running clock 0:00 – 30:00 5 Rounds 400m Run 15 Burpees 15 DBs Deadlifts 15 DBs Hang Power Cleans 15 DBs Thrusters- @30min mark start -5 Rounds 30 Russian Twists (15ea side) 60 Mountain Climbers (30ea side) 30s […]
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Wednesday 5.23.18 CrossFit
Box Brief Sat. 5.26.18 Endurance Cancelled Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) Metcon “Strict Lynne” 5 Rounds Max Bodyweight Bench Press Max Strict Pull-Ups – Rest 3:00 -Score = total bench + pull ups Intent: Each 3min rest interval should give you enough time to come within 3-5 reps of repeating the previous […]
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Wednesday 5.23.18 Endurance WOD
Box Brief Sat. 5.26.18 Endurance Cancelled Mon. 5.28.18 8:30am Endurance, 9:30am CrossFit (no babysitting) Metcon AMRAP 18 400m Row 80 Double Unders (120 Singles) 40 Air Squats – Rest 2:00 – AMRAP 18 30 Balls Slams 30 Ab Mat Sit-ups 30 Push-ups w/ one hand elevated on 45# plate (15ea arm)Score = Total full rounds […]
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Tuesday 5.22.18 CrossFit
Strength 1) Close Grip Bench (5×5 building to AHAP) Intent: Tricep and Bicep work today. The intent today is quality of work while still using some challenging loading Metcon “New Workout Plan” 2 Rounds 75 Air Squats 50 Push-ups 25 T2B 800m Run L2: (50 Air Squats) (30 Box Push-ups) (Knee Lifts) L1: (35 Air […]
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Tuesday 5.22.18 & Wednesday 5.23.18 XFit Teens & Preteens
Warm-up Tag Conditioning Mile Run Lift Deadlift
