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Friday 5.11.18 Endurance WOD
Box Brief: • Mom WOD 5.13 All Class Times • Ardmore Endurance Challenge Starts 5.15 • Wellness Week 5.17 Metcon AMRAP 10 500m Row 25 Russian KB Swings 400m Run 30 Wall Balls – 2min Rest – AMRAP 8 500m Row 25 Russian KB Swings 400m Run 30 Wall Balls – 2min Rest – AMRAP […]
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Thursday 5.10.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times • Ardmore Endurance Challenge Starts 5.15 Strength Paused Back Squat (5×4 @ 65-70%, w/ 1sec. pause in bottom) 3×5 Seated Dynamic Box Jumps Every 5 jumps increase height Intent: Final week of Speed Back Squats with a 1 count pause. All sets should be fast and […]
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Thursday 5.10.18 & Friday 5.11.18 XFit Juniors
Warm-up Musical med ball Skill Ring dips Conditioning 2 AMRAP- burpee to a squat to jumping lunges Rest 1 minute 2 AMRAP- burpee to a box jump (keep it low 12 inches) to a squat Rest 1 minute Repeat each Amrap again Metcon Pull up Practice
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Thursday 5.10.18 & Monday 5.14.18 XFit Teens & Preteens
Warm-up 5 kipping swings-10 lunges 5 push ups- 10 squats 5 broad jumps- 10 lunges 5 stink bugs- 10 squats Skill Toes 2 Bar Lift Snatch work- FOR QUALITY 4×4 Metcon 10 AMRAP 10 KB deadlifts (heavy)-10 v-ups-10 snake ups
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Thursday 5.10.18 Endurance WOD
Box Brief: • Mom WOD 5.13 All Class Times • Ardmore Endurance Challenge Starts 5.15 Metcon AMRAP 20 20 Plate OH Walking Lunges (10 ea.Leg) 20 Push-Ups 2min Assault Bike 20 Ring Rows – Rest 2:00 – AMRAP 15 1:30 Assault Bike 2min Row 21 Ab Mat Sit-ups Score = total cals on rower Intent: […]
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Wednesday 5.9.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times! Skill EMOM 9 Min 1: 15s L-Sit Hold Min 2: 15s Ring Support Min 3: 20s Handstand Hold or Walk Intent: We are going through 3 different static gymnastic holds today for 3 rounds Metcon 5 Rounds 400m Run 20 Ground to Overhead with a plate […]
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Wednesday 5.9.18 Endurance WOD
Box Brief: • Mom WOD 5.13 All Class Times! Metcon 7 Rounds 300m Row 10 KB Swings 10 KB Thrusters (5ea arm) – 2min Rest – 4 Rounds 50 Mountain Climbers (L+R=2) 25 Ball Slams 75 Double Unders (100 Singles) 45min total time cap Intent: The first workout will challenge your ability to control and […]
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Tuesday 5.8.18 CrossFit
Box Brief: • Mom WOD 5.13 All Class Times! Strength 1a) Strict C2B Chin-ups: 4×5 1b) DB Single Arm Bench Press: 4x6ea AHAP Intent: Strict C2B Chin-ups today are intended to be done with BW only. The extra range of motion will challenge you more than you think. If needed use partner assistance and perform […]
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Tuesday 5.8.18 & Wednesday 5.9.18 XFit Teens & Preteens
Warm-up Stretch- scapula-shoulders (consider hanging from rig and having partner gently push on lower back to open chest up)-hamstrings Coach choice- make it fun! Skill OH SQUAT Lift OH SQUAT 6×4 Metcon 12 minute ascending ladder 2 DB snatch, 2 DB thruster, 100 m row 4 DB snatch, 4 DB thruster, 100 m row 6-8-10-12
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Tuesday 5.8.18 XFit Juniors
Warm-up 4 rounds 2 forward rolls, 4 broad jumps, 6 burpees, 8 kipping swings, 10 squats Skill Deadlift review Conditioning Team tire flips for distance Lift deadlift ladder- review Deadlift Tire flip Metcon 6 AMRAP 5 pvc/15 lb barbell cleans 5 KB deadlifts 5 box jumps
