Month: August 2018

  • Saturday 9.1.18 CrossFit

    Metcon “Field Day” 1) Max Distance Broad Jump: 3 Attempts (inches) Broad jump is a test of power-output. NFL RB 10+ ft. 2) Max UB Wallballs (20,14)(reps) Test of mental capacity/endurance. 3) Max Calories on the Rower in 8:00 (cals) 4) Max Push-ups in 60s. (reps) Upper Body Endurance Test 5) Max Sit-ups in 60s. […]

  • Saturday 9.1.18 Endurance WOD

    Metcon 20 Cal Row/400m Run 25-20-15-10-5 DB Cleans Box Jumps w/ step down DB Push Press *Each Rd. starts with by altnating row/run Rd. 1 Row, Rd 2 Run

  • September Programming Breakdown

  • Friday 8.31.18 CrossFit

    Strength 2 Rounds 10 Push Press 10 KBS 10 Box Jumps Rest 60s. Metcon “Jack” 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 To learn more about Jack click here Last completed […]

  • Friday 8.31.18 Endurance WOD

    Warm-up Hamstring stretch quad stretch Mini wod demo row technique: then 150 m row in less than 20 pulls demo deadlift: then deadlift ladder 5×25 4×35 3×45 2×55 1×70 demo squat 5×15 3×25 1×35 demo swing 5×15 3×25 1×35 Metcon KETTLEBELL HELL 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 KB Deadlifts KB swings KB squats Row 200 meters between each round […]

  • Thursday 8.30.18 CrossFit

    Strength 1): Box Squat (EMOM 6×2 @ 70% low, normal stance) – 12-13″ Box – These are intended to be done below parallel. 2): Deadlift (EMOM 3×3 TNG @ 75% every 60s) Intent: Final week of Box Squats/Touch n Go Deads. Loading is slightly heavier but all sets should be fast. Metcon “Sandstorm Task Domain” […]

  • Thursday 8.30.18 Endurance WOD

    Warm-up Shoulder stretch- rig hang Spend 5-7 minutes demoing and finding an appropriate scale for the pull ups, then Min wod 3 pull ups 5 lunges 7 wall balls 11 jump rope 5 barbell cleans 7 front squat 100 m run Metcon 10 AMRAP 5 Pull ups 10 med ball OH lunges (L+R=2) 15 wall […]

  • Wednesday 8.29.18 CrossFit

    Gymnastics 3 Rounds for Quality: 10s L-Sit Hold 10s Ring Support 20s Handstand Hold or WalkIntent: Today and next week we’ll spend time on some foundational gymnastics holds. Work on reinforcing good hollow-position today. Metcon Prep 5 Minutes of Light Foam Rolling Metcon “DG” 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters, 35# 12 Dumbbell Walking […]

  • Wednesday 8.29.18 Endurance WOD

    Warm-up coach led fun run! 400 m- stop every 100 m for cardio work! Metcon Run 200 m in :90, then 1 minute goblet lunges 1 minute plate hug good morning 1 minute russian twist 1 minute plate s2oh 1 minute slam balls 1 minute rest x 4 This workout is a lot about little […]

  • Tuesday 8.28.18 CrossFit

    Strength Close Grip Floor Press (10-8-6-4, building across) Hands inside shoulder width Intent; The purpose of today’s floor press work is to train the lockout and triceps. Total volume is a bit higher to elicit muscular gainz! Metcon 4 Rounds 500 Meter Row 15 AbMat Sit Ups 30 KBS (55,35) – Rest 2:00 – Rx: […]