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Thursday 6.28.18 Endurance WOD
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Warm-up Quick stretch Then: coach led 400 m run Metcon 4 Rounds: (30:00 CAP) 400m fast paced run 20 Balls Slams 40 Air Squats 20 barbell bent over row *Rest :90 sec Between Rounds Intent: Longer grind today with some built in Rest. A great goal […]
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July 4th Holiday Hours
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Wednesday 6.27.18 CrossFit
Box Brief: Wayne Rowing Skill Clinic 8:30pm-9:15pm Warm-up Row 500 Meters each 20 Walking Lunges 20 Hollow Rocks 60s Bear Crawl or HS Walk Metcon 50-40-30-20-10 Calorie Row Walking Lunges (L+R=2) Sit Ups Rx+: Complete 20 Ft. Handstand Walk after each round Rx: Complete 30s Static Handstand after each round 25:00 Cap *Alternate Option Rowing […]
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Wednesday 6.27.18 XFit Kids
Box Brief: Wayne Rowing Skill Clinic 8:30pm-9:15pm Warm-up Relay Races Conditioning 30 plate pass partner circles 30 get ups Strength DB Reverse fly- Bent over barbell row- Tricep pull downs – DB seated press Metcon 5 Min AMRAP 10 thrusters 10 box jumps 1 MIN REST 5 Min AMRAP 10 push ups 10 pull ups […]
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Wednesday 6.27.18 Endurance WOD
Box Brief: Wayne Rowing Skill Clinic 8:30pm-9:15pm Warm-up 4 min tabata 0-1 high knees 1-2 butt kicks 2-3 plank thrusts 3-4 jumping squats Metcon 9 AMRAP 9 DB front squats 9 Push-ups 9 DB Push press *Rest 1:00 9 AMRAP : 9 Box Jumps 9 Box Dips 9 hammer curls *Rest 1:00 9 AMRAP : […]
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[CFML Summer Solstice]
![[CFML Summer Solstice]](https://crossfitmainline.com/wp-content/uploads/2018/06/Summer-Soltice-Banner-18-Ardmore-Winners.jpg)
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Tuesday 6.26.18 CrossFit
Box Brief: Wayne Rowing Skill Clinic 8:30pm-9:15pm Strength 1a) Close Grip Bench (1RM, 5,4,3,2,2.1.1.1) 100% Coach Call, Every 90s-2min – Grip just inside of shoulder width – Beginners: 5 x 5, adding 1b) Banded Pulldowns: In between sets perform 15 reps Intent: Today is geared at working to a max in close grip bench press […]
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Tuesday 6.26.18 Endurance WOD
Box Brief: Wayne Rowing Skill Clinic 8:30pm-9:15pm Warm-up Everyone grab a KB of their choice and we will do: “Bring Sally Up” Sit when “Sally” goes down Stand when Sally goes up! Metcon 4 rounds 200m Run in 90sec 1 min KB Goblet Walking Lunges 1 min KB Swings 1min Ring Row 1min Plank Up-Down […]
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July 2018 Newsletter
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Monday 6.25.18 CrossFit
Box Brief: Sign up on Wodify: Rowing Skill Clinic 6/26 Wayne & 6/27 Ardmore 8:30pm-915pm Strength Back Squat (4×8, focus on technique) 100% Coach Call Warm Up: 3×4 building across to workout weight Use one challenging weight for all 4 sets. Squat to below parallel Intent: Build to a heavy 8 reps, but make sure […]
