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Wednesday 10.10.18 XFit Mini’s
Warm-up Musical med ball Skill Core work Review superman- 2 min tabata Review banana- 2 min tabata Review planks- 2 min tabata Conditioning Everyone holds a wall sit Pass down the 8 lb wall ball, stand and shake it out Pass down the 10 lb wall ball, stand and shake it out Pass down the […]
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Tuesday 10.9.18 CrossFit
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Tuesday 10.9.18 XFit Juniors
Warm-up 800 meter fun run Conditioning Core work Review superman- 2 min tabata Review banana- 2 min tabata Review planks- 2 min tabata Lift Back squat Metcon 6 AMRAP 6 push ups 1 wall walk 6 sit ups 1 wall walk 6 squats 1 wall walk
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Monday 10.8.18 CrossFit
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Monday 10.8.18 & Tuesday 10.9.18 Preteens & Teens
Warm-up Warm up-8-9 min tabata- leg heavy and cardio 0-1 high knees 1-2 butt kicks 2-3 fast lunges 3-4 squats 4-5 mountain climbers 5-6 squats 6-7- slow 200 m run Conditioning Run review Mile run Lift Back squat 1 rep heavy
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Sunday 10.7.18 WOD
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Wednesday 11.7.18
Warm-up Kid Choice Skill Free time- at end of class…. Lift Press Family Metcon 12 AMRAP- at full speed. Rest only during the transition 10 Jumping jacks (at Ardmore- by brick wall) Bear crawl to boxes (at Wayne about 20 feet) 10 box jumps 10 squats on top of boxes 10 mountain climbers 100 m […]
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Saturday 10.6.18 WOD
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Friday 10.5.18 WOD
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Thursday 10.4.18 WOD