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Sunday 6.17.18 CrossFit
Box Brief: Father’s Day WOD All Class Times Register for Kids Summer Strength & Conditioning Strength 1a) “Hang Power Clean + Hang Squat Clean” 1RM Build to heavy, Ever 2min for 6 rds, 3,3,2,1,1. 1b) “Barbell Row” 4×8 Build to heavy 4×8 Partner Up and share bars, 1 for complex, 1 for row Intent: Work […]
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Sunday 6.17.18 Endurance WOD
Box Brief: Father’s Day WOD All Class Times Register for Kids Summer Strength & Conditioning Metcon In 90 seconds: 200m run, then, 1 minute of: Air Squats 1 minute of: Ring Rows 1 minute of: Walking Lunges 1 minute of: Curl to Press 1 minute: tricep extensions 1 minute: rest x5 SCORE- reps Intent: The […]
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Saturday 6.16.18 CrossFit
Box Brief: Sign up for “Us” for “You” Kids Challenge and Toy Drive Register for Kids Summer Strength & Conditioning Metcon Partner Up! AMRAP 28 60 KBS (55,35) 60 Wallballs (20,14) 800 Meter Run L2: (45,25) (14,10) L1: (35,25 R. Swings) (10,8) Intent: Pair up today and work through this workout with your partner. One […]
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Saturday 6.16.18 Endurance WOD
Box Brief: Sign up for “Us” for “You” Kids Challenge and Toy Drive Register for Kids Summer Strength & Conditioning Metcon Amrap 35 or 400 m run 10 Push Ups 20 DB Box Step-ups (DB Each Hand,10/Leg) 10 Box Dips 5 DB Man Makers *Rest 2:00 Between Rounds DB Man Maker: Push Up + Row […]
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Friday 6.15.18 CrossFit
Box Brief: Sign up for “Us” for “You” Kids Challenge and Toy Drive Register for Kids Summer Strength & Conditioning Strength 1a) Floor Press (9×3 @ 65-70% of last Tuesdays) 100% Coach Call Complete every 2min, 1a + 1b – change grip every 3 sets ie. close, medium, wide – 1b) Inverted Rows, Supinated Grip: […]
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Friday 6.15.18 Endurance WOD
Box Brief: Sign up for “Us” for “You” Kids Challenge and Toy Drive Register for Kids Summer Strength & Conditioning Metcon AMRAP 20: 12 Calorie Row 20 KB Goblet Walking Lunges (10/Leg) 12 KB SDLHP 20 Ab Mat Sit Ups *Rest 2:00 AMRAP 20: 12 Calorie Row 20 Lateral Hops Over Rower (15/Side) 12 burpees […]
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Thursday 6.14.18 CrossFit
Box Brief: Sign up for “Us” for “You” Kids Challenge and Toy Drive Register for Kids Summer Strength & Conditioning Strength Power Clean+ Front Squat + Jerk (EMOM 8×2 @ 75%) Intent: Final week of speed work with PC + FS + Jerk. Your loading should be slightly heavier this week but remember you should […]
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Thursday 6.14.18 Endurance WOD
Box Brief: Sign up for “Us” for “You” Kids Challenge and Toy Drive Register for Kids Summer Strength & Conditioning Metcon 30 AMRAP 40 Jump rope 10 DB shoulder press 10 DB front squat 10 weighted side bends 40 mountain climbers (L+R=2) 10 barbell bent over row 10 empty barbell curls 10 v-ups Intent: Designed […]
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Wednesday 6.13.18 CrossFit
Box Brief: Summer Schedule is Live Register for Kids Summer Strength & Conditioning Skill Toes-To-Bar (Rx+: 1 x Max UB Reps Rx: 1 x 60s Max Reps L2/L1:2×10 reps ) 100% Coach Call Warm Up: Every Min for 4 min, 3-5-7-9 reps. Then everyone will complete Max UB at the same time Intent: This week, […]
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Wednesday 6.13.18 Endurance WOD
Box Brief: Summer Schedule is Live Register for Kids Summer Strength & Conditioning Metcon AMRAP 20: 200 m run 15 KB deadlift -heavy 15 goblet lunges-light 100 m KB farmers carry 15 DB bicep curl 15 DB bent over row 100 m DB front rack carry rets 2 min 10 AMRAP 10 tuck crunches 10 […]
