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Thursday 9.20.18 CrossFit
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “300” 10 Rounds for Time 5 C2B 10 “X” DB Movement (60s,45s) 15 GHD Sit-Ups Round 1 – Dumbbell Push Press Round 2 – Dumbbell Burpees Round 3 – Dumbbell Power Cleans Round 4 – […]
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Thursday 9.20.18 Preteens & Teens
Warm-up Tabata time- 20 sec on, 10 sec rest- entire minute is the movement 0-1 jumping jacks 1-2 high knees 2-3 butt kicks 3-4 snake ups 4-5 lunges 5-6 burpees Lift Clean 6×4 Front squat 6×4 Metcon 10 EMOM 5 cleans 5 front squats
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Thursday 9.20.18 & Friday 9.21.18 XFit Juniors
Warm-up Tabata time- 20 sec on, 10 sec rest- entire minute is the movement 0-1 jumping jacks 1-2 high knees 2-3 butt kicks 3-4 snake ups 4-5 lunges 5-6 burpees Conditioning Mat mountain Lift clean and front squat Metcon Plank tug of war Pick a partner Hold a plank in front of partner High five […]
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Thursday 9.20.18 Endurance WOD
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “300” 10 Rounds for Time 5 Jumping C2B 10 “X” DB Movement 15 Sit-Ups Round 1 – Dumbbell Push Press Round 2 – Dumbbell Burpees Round 3 – Dumbbell Power Cleans Round 4 – Dumbbell […]
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Wednesday 9.19.18 CrossFit
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Warm-up 3 Rounds 5 Yoga Push-ups 5 Push Press 5 Wallballs 25 Banded Pull-aparts 15 DB Roll Back Extension *Rest as needed Strength Floor Press (1RM, every 2min 4,3,2,1.1.1 – Beginner: 5 x 5, bui) Intent: […]
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Wednesday 9.19.18 Endurance WOD
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “Dirty Thirties” 3 Rounds 30 Jumping PUll Ups 30 Calorie Bike 30 Plank Up-Downs 30 Calorie Row *35min time cap Finisher Teams Of 2 AMRAP 7: Max Hollow Rocks 1 works, 1 rest
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Tuesday 9.18.18 CrossFit
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Strength 1): Handstand Push-ups (Every 2min, 3 x Sub Max, anystyle) Endurance: Box Push-ups – 2min Reset – 2): Strict Pull-ups (Every 2min, 3 x Sub Max) *Strict Band Assisted Pull-up -Rest 3min- Set #1: Wide […]
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Tuesday 9.18.18 XFit Juniors
Warm-up Name Game Conditioning 8 AMRAP- JUMPERS! 8 tuck jumps 8 jumping jacks 8 jumping lunges Metcon Crossfit Baseball! Home- 2 squats Lunge to first 1st- 1 burpee Hop to second 2nd- 2 sit ups Bear crawl to 3rd 3rd- 3 box jumps Forward roll home
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Tuesday 9.18.18 Endurance WOD
Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 10 Jumping Pull Ups 10 Alt. DB Snatch 10 Burpees 200 Meter Run -4min Rest- Repeat for time Intent: The goal of today’s metcon is 75% (sustainable) […]
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Weekly Programming Breakdown 9/17 – 9/23
