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Friday 5.4.18 Endurance WOD
Box Brief: • 1st Friday Happy Hour Tonight, 5:30pm! Metcon For Total Time 3 Rounds 500m Row 25 DBs Front Squats – Directly Into – 3 Rounds 400m Run 20 DB Power Cleans – Directly Into – 3 Rounds 20 Calorie Assault Bike 20 DBs Push PressScore = Total Time Intent: 9 Round workout, the […]
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Thursday 5.3.18 CrossFit
Box Brief: 1st Friday Happy Hour tomorrow! View May Programming & Intents Strength Paused Back Squat (5×5 @ 55-63% w/ 1sec pause in bottom) 100% Coach call, every 60sec Every 2min for 4 rounds 2a) Seated Box Jumps 4×5 building height 2b) Front Rack Reverse Lunges: 4x6ea. (challenging UB weight, from rack) Intent: Today we […]
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Thursday 5.3.18 & Friday 5.4.18 XFit Juniors
Warm-up 5 amrap 5 push ups 10 sit ups 15 squats 20 jumping jacks Skill rope climbs Conditioning 12 AMRAP Partner up: you go, I go style 1 rope climb/3 good pulls on rope/hang on rope for 15 seconds 200 meter run/20 10 foot shuttle runs – completed 100/1 shuttle run at a time Burpees […]
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Thursday 5.3.18 Endurance WOD
Box Brief: 1st Friday Happy Hour tomorrow! View May Programming & Intents Metcon AMRAP 10 2,4,6,8.10,12…. Assault Bike Calories Alternating DB Snatch – Rest 2:00 – AMRAP 10 2,4,6,8.10,12…. Ring Rows Plank Up-Downs Box Dips **25 Dubs after each round (50 Singles)** – Rest 2:00 – AMRAP 10 2,4,6,8.10,12…. Russian Twists Flutter Kicks Supermans Kipping […]
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Wednesday 5.2.18 CrossFit
Box Brief: • 1st Friday Happy Hour this week • View May Programming & Intents Warm-up AMRAP 8 Alternating rounds with a partner Row 150 meters *Partner completes 10 air squats, 10 abmat sit-ups Metcon 1k Row 50 Wallballs (20,14) 500m Row 50 Wallballs 1k Row Rx+: UB Wall Balls Rx: 2-3 sets L2: (14,10) […]
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Wednesday 5.2.18 Endurance WOD
Box Brief: • 1st Friday Happy Hour this week • View May Programming & Intents Metcon 3 Rounds 50 Calorie Row 40 Wall Balls 30 Burpee Box Jump Overs – At the 30min Mark – 3 Rounds 20s L-Sit 30s Hollow Hold 40s Side Plank (20s L + 20s R)Score = Total time Intent: This […]
