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Thursday 9.13.18 & Friday 9.14.18 XFit Juniors
Warm-up Animal Crackers Skill Pull up Pull up scales Lift Deadlift deadlift ladder Metcon Complete 3 rounds :40 deadlifts- 25 or 35 lbs :40 snake ups :40 monkey hangs/ pull up practice
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Thursday 9.13.18 Endurance WOD
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon New Workout Plan 2 Rounds 75 Squats 50/30 Push-ups 25 Knee Raises 800m Run **25:00 Cap Intent: Benchmark workout with a fair amount of work in 2 rounds. Be smart and don’t hit failure with your push-ups; break your sets strategically. 80% […]
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Wednesday 9.12.18 CrossFit
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Warm-up 3 Rounds at 70% effort 60s Single Arm Farmer Carry 60s Sledpush 60s Hollow Hold 60s Rest *Alt. arms as needed on farmers carry Metcon “Annie’s on the Run” For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, […]
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Wednesday 9.12.18 & Thursday 9.13.18 Preteens & Teens
Warm-up name game Skill Pull up work Metcon 12 AMRAP 10 KB swings 10 Goblet Squats 100 m sprint
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Wednesday 9.12.18 XFit Mini’s
Warm-up Name Game Conditioning 8 AMRAP- JUMPERS! 8 tuck jumps 8 jumping jacks 8 jumping lunges 8 forward broad jumps 8 backwards bunny hops 8 donkey jumps 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 […]
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Wednesday 9.12.18 Endurance WOD
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “Annie’s on the Run” For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 […]
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Tuesday 9.11.18 CrossFit
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “9/11” For time: 2001m Row 11 Squat Cleans (155,105) 11 Strict Pull-ups 11 Thrusters (155,105) 11 Strict Pull-ups 11 Front Squats (155,105) 11 S20H (155,105) 11 Burpee Box Jumps (30,24) 11 Squat Cleans 11 Strict Pull-ups 2001m Row *No time Cap Rx: […]
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Tuesday 9.11.18 Endurance WOD
Box Brief: Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon 9/11 For time: 2001m Row 11 DB Squat Cleans 11 Strict Pull-ups 11 DBThrusters 11 Strict Pull-ups 11 DB Front Squats 11 DB S20H 11 Burpee Box Jumps 11 DB Squat Cleans 11 Strict Pull-ups 2001m Row *No time Cap *Alternative Options […]
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Weekly Programing Breakdown 9.10.18 – 9.16.18
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Monday 9.10.18 CrossFit
Box Brief: Share your favorite recipes in our Nutrition Group! Registration Open for the Main Line Meltdown 21 Day Challenge Strength Power Snatch (3×4 TnG Skill Set, build across) Complete every 2min Intent: Work on efficiency with the touch n go power snatch today. These are intended to be light and done UB to prepare […]
