Blog
Independence Day
- WOD
- June 20, 2019
Fox River Strength and Conditioning – CrossFit Warm-up Coaches Warm-Up Metcon 1776 (Time) For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Med Ball Cleans (20/14 lb) Dumbbell Push Press (50/35 lb) As a team, complete …
Monday
- WOD
- June 17, 2019
Fox River Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) Quick dynamic (5mins): Knee hug >Lunge w/ t-spine twist Walk out > Down Dog > walk in Frankenstein Walk A-Skip Butt Kicks *2 bands warm up; light one on rig for face pulls medium one for banded walks Then, 3 RDS: (5 mins) 20 …
Sunday
- WOD
- June 16, 2019
Fox River Strength and Conditioning – Open Gym Warm-up Warm-up (No Measure) Dynamic Warm-up x 8:00 Then, Foam Roll 10 passes each – Lats – Quads – IT Bands – Thoracic Spine Strength Overhead Squat (6 x 3 r90 ) From the floor Metcon Metcon (Time) 3 RFT: 15 Calorie Row 15 Thrusters (95, 65) …
Sunday
- WOD
- June 9, 2019
Fox River Strength and Conditioning – Open Gym Warm-up Warm-up (No Measure) High Knees Butt Kickers Inside Taps Outside Taps A Skip B Skip Knee Hug + Lunge w. forearm to floor + toe point + thoracic rotation Leg Swing opposite toe to the opposite hand Carioca Jumping Jack Shuffle (switch half way) 90 Degree …
Friday
- WOD
- June 7, 2019
Fox River Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) Partner Abmat Pizza Game: *This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow. *Note: The wheelbarrow will serve as a core/shoulder warm-up =) Strength Handstand Push-ups (Accumulate 20-30 …
Monday
- WOD
- June 3, 2019
Fox River Strength and Conditioning – CrossFit Warm-up Lower Complex (No Measure) 3 Rounds of: 5 RDLs 5 Sumo Stance RDLs 5 Front Squats 5 Front Rack Reverse Lunges each Leg 5 Goodmornings 5 Bent-over RowsBetween warm-up sets perform 10 Glute Bridges to activate the glutes. Strength Sumo Deadlift (Build to a 1RM) Metcon Metcon …
Happy Father’s Day
- WOD
- June 2, 2019
Fox River Strength and Conditioning – Open Gym Strength Pull-ups (4 x 6 r45 – Strict Medium Grip) Overhead KB Carry (4 x 90ft ea. r45) Metcon Metcon (Time) 4 RFT: 25/20 Calorie Row 30 DB Renegade Rows (50, 35) (total) Rest 90s. 20:00 Cap Extra Credit *Make up an accessory session you missed from …
Saturday
- WOD
- June 1, 2019
Fox River Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) Powerwalk Races Then, Set-up DBs and perform: 2 Rounds of: 3 RDL RDLs 3 DB Hang Power Cleans 3 DB Hang Squat Cleans Rest 60s. Metcon (AMRAP – Rounds and Reps) With a running clock in teams of 2: 0:00-10:00 200 Meter Run 12 …