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Saturday 7.14.18 Endurance WOD
Warm-up Plank VS. run Partner up 5 rounds each partner Partner A_ 100 meter run, Partner B_ hold a plank Metcon 12 AMRAP 12 Bench press 12 Ring Rows 24 Jump Rope rest 2 minutes 12 AMRAP 12 Barbell front squat 2 Wall walks 12 Box Jumps rest 2 minutes 6 AMRAP 10 bird dogs […]
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Friday 7.13.18 CrossFit
Metcon “Crossfit Games Open 18.1” Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Last complete 2.25.18 Intent: Today is the first repeat Open workout from 2018. Compare your past score and try to beat your score by 1 full round. Finisher 1a) KB […]
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Friday 7.13.18 XFit Kids
Warm-up :40 high knees :20 rest :40 butt kicks / :20 rest :40 squat jumps / :20 rest :40 jumping jacks / :20 rest X2 Skill Med ball cleans- deadlift, shrug, squat, flip wrists, stand 5×10 Med ball front squats- ball in front of face 5×10 Med ball push press- dip, stand, toss, catch 5×10 […]
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Friday 7.13.18 Endurance WOD
Warm-up :30 at each high knees butt kicks lunges rest hang from rig plank hold burpess rest Metcon 2-4-6-8-10-12-14….Infinity!! 28 AMRAP KB swings KB goblet squat KB push press KB heavy deadlift ***every 4 minutes complete 4 burpees ***start with 4 burpees Intent: Faster paced workout today for the primary conditioning. Some leg heavy and […]
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Thursday 7.12.18 CrossFit
Strength Banded Sumo Deadlift (10×2 @ 60%, every 60s. 10×2, as EMOM) 100% Coach Call, every minute. Reset each rep, no TNG Intent: Final week of Speed Sumo Deadlifts against a band. Each set should still be explosive despite heavier loading. Reset on each rep. This work will segway into preparation for Metcon. Metcon Prep […]
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Thursday 7.12.18 Endurance WOD
Warm-up 20 frankenstein 10 plank thrust 20 scales 10 jumping lunges 20 weightless good mornings 10 squat jumps Metcon 26 AMRAP 10 Toes to Bar/knee raises 10 DB clean and Jerk 10 calorieRow 10 V ups 20 hammer curls 20 tricep extension 20 mountain climbers Intent: Longer grind today with some built in Rest. A […]
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Wednesday 7.11.18 CrossFit
Metcon For total time: 50-40-30-20-10 KBS (55,35) Walking Lunges (BW) Abmat Sit-ups Double Unders – Rest 60s after each completed round – L2: (DU Attempts) L1: (35,25) (DU Attempts x 60s) Additional Scale: (Reps of 40-30-20-10) (35,25 R. Swings) (SU) 30:00 Cap Intent: Today’s metcon is intended to be slow and consistent, around 60-70% of […]
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Wednesday 7.11.18 XFit Kids
Warm-up Coach Choice Skill Rope climbs or pull ups Conditioning Burpee+jumping squat+jumping lunges x5 Broad jump+2 jump backwards+2 tuck jumps x5 5 complexes each round for 5 rounds Rest 1 minute between each round Strength Bent over row 5×5 Tricep extension 5×10- 10 each arm Bench fly- 5×5 Metcon 20 emom Odds- 7/10 calorie row […]
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Wednesday 7.11.18 Endurance WOD
Warm-up 10 inch worms 10 side lunges 10 frankensteins 10 scales 10 squats Metcon In 90 seconds Run 200 m, then 1 minute ball slams 1 minute wall balls 1 minute ring rows 1 minute dips 1 minute jump rope 1 minute rest x 4 Intent: Legs and upper body blast here broken up into […]
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Weekly Programming Breakdown 7.9.18 – 7.15.18
