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Sunday 9.9.18 CrossFit
Warm-up Superset of: Double Leg Banded Leg Curls: 3×25 Russian Twists: 3×20 Strength Power Clean ( 6×3 @ 70%, every 90s) Intent: These reps should not be TNG, reset each rep. Metcon For Time: 200m Plate Run (45,35) 30 Deadlifts 25 Hang Power Cleans 20 Puh Jerks 200m Plate Run 25 Deadlifts 20 Hang Power […]
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Sunday 9.9.18 Endurance WOD
Metcon (Rounds & Reps) 60 Dubs/Singles 30 DB Suitecase Lunges (L+R=2) 25 Calorie Row 15 MB Sit-ups 10 Ring Rows Rest 60 sec x5
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Saturday 9.8.18 CrossFit
Metcon Prep 3 Rounds 5 Goblet Squats 5 Burpees 5 T2B Metcon Teams of 3 AMRAP 10 Max Distance Sled Drive (90,45) – 2min Rest – AMRAP 10 21 Burpees 1 Rope Climb 21 Goblet Squats (70,55) 1 Rope Climb 21 T2B 1 Rope Climb – 2mn Rest – AMRAP 10 Max Cal Assualt Bike […]
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Saturday 9.8.18 Endurance WOD
Metcon Teams of 3 AMRAP 10 Max Distance Sled Drive – 2min Rest – AMRAP 10 21 Burpees 1 Rope Climb 21 Goblet Squats 1 Rope Climb 21 T2B 1 Rope Climb – 2mn Rest – AMRAP 10 Max Cal Assualt Bike Score = Distance (meters) *Score = Total Meters Sled Drive + Meters Bike […]
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Friday 9.7.18 CrossFit
Warm-up Grab two DBs and complete: Banded Alphabet, ea side 5 DB Power Cleans 5 DB Front Squats 5 DB Push Press Banded Alphabet, ea side Rest 30s 5 DB Power Cleans 5 DB Thrusters Banded Alphabet, ea side Strength Back Squat (3×3 @ 70%, every 90s) Complete every 90s. Use 1RM from Monday. Metcon […]
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Thursday 9.6.18 CrossFit
Strength 1a) “Seated DB Shoulder Press”4×10 4×10, Neutral Grip, build across Superset as EMOM 12 1b) Banded Pulldowns 4×15 1c) Barbell Curls 21s: 4 x 7-7-7 – Bottom + Middle + Full ROM. Intent: Shoulder/Lat work today. Seated Shoulder presses are a relatively new movement for us. Use a weight that is challenging but doesn’t […]
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Thursday 9.6.18 Endurance WOD
Metcon Tabata Fight Gone Bad Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wallballs SDHP Box Jumps Push Press Row For Cals Suggested Weights: (14,12)(55,35)(20″)(55,35) **There is no additional rest between exercises Each exercise is scored by the weakest […]
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Wednesday 9.5.18 CrossFit
Gymnastics 3 Rounds for Quality: 12s L-Sit Hold 12s Ring Support 25s Handstand Hold or Walk Intent: We are going through 3 different static gymnastic holds today for 3 rounds. This is the same work as last Wednesday with slightly longer intervals. Metcon 5 Rounds Run/Row 400m 12 Burpees over rower 20 Alt. DB GTOH […]
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Wednesday 9.5.18 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 Skill Clean 6×4 front squat 6×4 Metcon 10 EMOM 5 cleans 5 front squats
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Wednesday 9.5.18 XFit Mini’s
Warm-up Animal Crackers Human walk, Cat walk (opposite foot, opposite hand), camel walk (left side forward, then right side forward), frog jump, bear crawl, seal drag, kangaroo big jump, bunny small hop, duck walk, dolphin roll (log roll) Skill Pull ups Lift KB DL ladder: 5×15 then 5×25 then 5×35 then 3×45 then 2×55 then […]
