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Friday 7.6.18 XFit Kids
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Warm-up 10 inchworms 20 lunges 30 squats 40 sec wall sit 50 mountain climbers 60 jumping jacks 50 mountain climbers 40 sec wall sit 30 squats 20 lunges 10 inchworms Skill Rope climbs Practice the j hook Practice getting the first grip on the rope Strength […]
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Friday 7.6.18 Endurance WOD
Box Brief: Week of July 4th Holiday Hours Click Here Warm-up 2 rds :30 jumping jacks :30 mountain climbers :30 sec squats Metcon 4 Rounds Tabata Style! 1 min bench press 1 min Jump Rope 1 min barbell push press 1 min Box Jump 1 min barbell front squat*Rest 2:00 AMRAP 10: 10 Pull […]
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Thursday 7.5.18 CrossFit
Box Brief: Week of July 4th Holiday Hours Click Here Strength 1a): Banded Sumo Deadlift (9×3 @ 55%) 1b) KB Squat Jump 9×3 100% Coach Call Every 90s complete 1a+1bIntent: Week 2 of Speed work with Sumo Deadlift + Squat Jumps. Add 5% to last weeks loading but remember there should be zero hesitation with […]
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Thursday 7.5.18 Endurance WOD
Box Brief: Week of July 4th Holiday Hours Click Here Warm-up The opening row, will act as a quick warm up Metcon For Time: (30:00 CAP) 10-20-30-40 Row for Calories Push-Ups Wall Ball DB Deadlift *Rest 2:00AMRAP 10: 1:00 Side Plank (30s L/30s R) 10 V ups 20 Russian Twist (10 each Side) 30 […]
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Wednesday 7.4.18 CrossFit
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Metcon “Hotshots 19” 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run *40min time cap Last comlete 7.4.17 This workout will have a huge time range, 31:00 and to a high of 48:00. The volume of power […]
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Wednesday 7.4.18 Endurance WOD
Box Brief: Week of July 4th Holiday Hours Click Here Warm-up 10 inchworms 10 squats 100 m jog Metcon 4th of July! Happy 242nd BDAY, USA!!1776 AMRAP! 24 box jumps 2 burpees 24 jumping pull ups 2 burpees 24 KB swing 2 burpees 24 walking lunges 2 burpees 24 knee to elbows 2 burpees […]
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July 2018 Programming Breakdown
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Tuesday 7.3.18 CrossFit
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Strength 1a): Close Grip Bench (5×5, build across to a heavy 5) 1b) 1-Arm KB Row w. a pause (2 count) 5×10 *Use one weight for all sets. 100% Coach Call Complete as EMOM 10 Min 1. Bench Min 2. KB Rows Intent: Repetition work today […]
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Tuesday 7.3.18 Endurance WOD
Box Brief: July 4th Holiday Hours Click Here https://bit.ly/2tiD7x8 Warm-up 4 EMOM 4 squats 4 plank thrusts 4 lunges 10 sec plank Metcon AMRAP 10: 20 Alternating DB Snatch 200m Run *Rest 2:00 AMRAP 10: 20 Single Arm DB Push Press (10L/10R) 200m Run *Rest 2:00 AMRAP 10: 20 DB Goblet Walking Lunges (10/Leg) 200m […]
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Monday 7.2.18 CrossFit
Box Brief: Week of July 4th Holiday Hours Click Here Strength Overhead Squat (3RM, 5,5,4,3,3,3..) 100% Coach Call Every 2min – 6-7 sets progressively adding weight each set. – Beginner: Perform sets of 5 adding weight if form permits Intent: Overhead Squat 3RM. Build to a challenging set of 3 or 3RM in 6-7 […]
