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Sunday 8.19.18 Endurance WOD
Warm-up Coach choice! Metcon Every 3:00 x 15:00 (5 sets): 12 Hollow Rocks 6 L-seated Strict DB Press 12 Tuck-ups 6 Ring Rows AMRAP 10: 10 KB High Pulls 10 KB Push Press (left arm) 10 KB Push Press (right arm) *REST 2:00 AMRAP 10: 30 Double Unders 20 KB Front Squats(10/arm) 1 Rope Climb […]
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Saturday 8.18.18 CrossFit
Metcon “Main Line” CFML – Ardmore opened 8.18.12 12min AMRAP 8 Power Cleans (135,95) 18 Box Jumps (24,20) Last completed 8/19 This workout is entirely about strategy and minimizing transitions. Power Cleans will get heavy as the time domain is long for the volume. Attempt to keep splits consistent. The first 2 rounds will be […]
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Saturday 8.18.18 Endurance WOD
Warm-up 5 inchworms 10 frankenstein 10 scales 10 squats 10 lunges 10 jumping jacks 100 meter sprint x2 Metcon EMOM x 32: Min 1: 14 Calorie Row Min 2: 20 DB push press Min 3: 20 Jump Lunges(total) Min 4: 20 DB front squat Min 5: 20 box jumps Min 6: 20 renegade row Min […]
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Friday 8.17.18 CrossFit
Strength 1a): Bench Press (1RM 4,3,2,1.1.1.. Every 2min) 1b) In between sets complete 20 Banded Pull-aparts Beginner: 5 x 5, adding weight each. Rest 2:00 Intent: Try to beat your previous max by 5#’s and have a plan in place before starting of how you’re going to beat your old number Metcon “R5” CFML – […]
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Friday 8.17.18 Endurance WOD
Warm-up Coach led 400 m run! Stop every few meters and complete moves and reps at the coach’s discretion! Metcon A.) AMRAP 25 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB STOH *Every 5:00 complete 10 burpees, Start The Workout On The burpees *Shorter workout today, but if hit with the right intensity […]
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Thursday 8.16.18 CrossFit
Strength 1): Box Squat (EMOM 8×2 @ 60% low, normal stance) – 12-13″ Box – These are intended to be done below parallel. 2): Sumo Deadlift (EMOM 4×4 @ 60% every 60s) – Reset on each rep (not touch n go) Intent: Today we’ll start a new cycle with low box squats (below parallel) and […]
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Thursday 8.16.18 Endurance WOD
Warm-up MINI workout! 100 m jog 3 burpees 5 sit ups x 3 100 m jog 3 wall balls 5 lunges Metcon 200 m run 21 burpees 21 sit ups x 5 Rest 2 minutes when done, then, 200 m run 21 wall balls 21 overhead lunges with the wall ball x 5 ***30 min […]
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Wednesday 8.15.18 CrossFit
Metcon Prep 3 Rounds 7 OHS 7 Burpees 7 Calorie Row + weight & repeat Metcon AMRAP 3 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75,55) – Rest 3min – AMRAP 3 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95,65) – Rest 3min – AMRAP 3 15/11 Calorie Row […]
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Wednesday 8.15.18 Endurance WOD
Warm-up Plank vs. Burpees Partner up. 1 partner rows to 150 m every meter over or under 150 equals 1 burpee the pther partner must do Each partner rows 4 times. 7 burpee cap on the over or under! Metcon 10 Rounds For Time:(40:00 Cap) 18 Calorie Row 15 Wall Balls(20/14#) 12 KB Swings(53/35# American) […]
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Tuesday 8.14.18 CrossFit
Strength Push Jerk (4×2 @ 80%, every 90s Then, 4×1 @ 85%, every 60s.) Intent: Final week of Jerk work. Today we’ll perform 4 sets of 2 with 80% and 4 sets of 1 with 85%. Work on being perfect on each set. Metcon Metcon (Time) For Time: 800m Run 50 Box Jumps (24,20) 40 […]
