WOD - 5/24/18

Thursday

Skill: Power snatch

WOD: Part A: Deadlift 5-5-5-5-5

Part B: 6 min. EMOM: 3 power snatch

Post Workout:  Thoracic mobility + stretch

Challenge of the Week: Max unbroken double unders.

*Post score to whiteboard

Memorial Day Murph

Monday, May 28 @ 9:00AM

Join us & CrossFit Foxcroft in celebrating Memorial Day to honor all of our heroes that have passed.

CrossFit Foxcroft is hosting "Murph" and EVERYONE is invited!

Grill out and hang out at the pool afterwards!

NO OTHER CLASSES ON MONDAY.

WOD - 5/23/18

Wednesday

Skill: Thruster

WOD: Part A: Push press 70% x3, 80% x3, 90% x3+ (% based off of 90% of 1RM)

Part B: 6 min. AMRAP

3-6-9-12-15-18-21…

Thrusters

Pull-ups

Post Workout: 3 Rounds

Challenge of the Week: Max unbroken double unders.

*Post score to whiteboard

Memorial Day Murph

Monday, May 28 @ 9:00AM

Join us & CrossFit Foxcroft in celebrating Memorial Day to honor all of our heroes that have passed.

CrossFit Foxcroft is hosting "Murph" and EVERYONE is invited!

Grill out and hang out at the pool afterwards!

NO OTHER CLASSES ON MONDAY.

WOD - 5/22/18

Tuesday

Skill: Overhead squats

WOD: Part A: Back Squat 70% x3, 80% x3, 90% x3+ (% based off of 90% of 1RM)

Part B: 21-15-9

Overhead squats

Burpees

Post Workout:  3 Rounds

  • 5 bulgarian split squats (per side)

  • 60 sec. Pigeon stretch (per side)

  • 20 scorpions

Challenge of the Week: Max unbroken double unders.

*Post score to whiteboard

WOD - 5/21/18

Monday

 

Skill: Handstand push-ups

WOD: ”Moore” 20 min. AMRAP

1 Rope climb

400m run

Handstand push-ups - max unbroken reps

*Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Post Workout: 3 Rounds

Challenge of the Week: Max unbroken double unders.

*Post score to whiteboard

Memorial Day Murph

Monday, May 28 @ 9:00AM

Join us & CrossFit Foxcroft in celebrating Memorial Day to honor all of our heroes that have passed.

CrossFit Foxcroft is hosting "Murph" and EVERYONE is invited!

Grill out and hang out at the pool afterwards!

NO OTHER CLASSES ON MONDAY.

WOD - 5/19/18

Saturday

 

No Mobility or Open Gym today. Join us for our Mother’s Day Workout at 9AM AT CROSSFIT FOXCROFT!

Let’s celebrate one of the most important people in our lives; our moms! We invite all moms to participate in a fun (FREE) workout at 9:00 a.m. on Saturday, May 19th at CrossFit Foxcroft.

ALL moms, children, sisters, and friends of all fitness levels are invited!

Hang out afterwards and enjoy treats from FUEL Meal Service. Find us on Facebook here.

WOD - 5/18/18

Friday

 

Skill: Pull-ups

WOD: "Tabata Something Else"

Complete 32 intervals (4 tabatas) of 20 seconds of work followed by 10 seconds of rest

Tabata 1: pull-ups

Tabata 2: push-ups

Tabata 3: sit-ups

Tabata 4: squats

*No rest between exercises. Score is total reps from all 32 intervals.

Post Workout:  Mobility!!!

  • Bat wings 3x5 @ 1515 tempo (4 seconds at the bottom with arms extended and hold 4 seconds at the top while squeezing shoulder blades together)

  • Hollow hold 3x30 sec.

  • Max chin over-the-bar hang from a pull-up bar (in a hollow position) x3 sets

Challenge of the Week: Max strict pull-ups in 1 min.

*Post score to whiteboard

ANNOUNCEMENT: No Mobility or Open Gym tomorrow. Join us for our Mother’s Day Workout at 9AM at CROSSFIT FOXCROFT!

Mother’s Day Workout

Saturday, May 19th at 9AM AT CROSSFIT FOXCROFT

Let’s celebrate one of the most important people in our lives; our moms! We invite all moms to participate in a fun (FREE) workout at 9:00 a.m. on Saturday, May 19th at CrossFit Foxcroft.

ALL moms, children, sisters, and friends of all fitness levels are invited!

Hang out afterwards and enjoy treats from FUEL Meal Service. Find us on Facebook here.

WOD - 5/17/18

Thursday

 

Skill: High pull + hang snatch

WOD: Part A: Deadlift 1-1-1-1-1-1-1

Part B: 6 min. EMOM: 1 high pull + 1 hang snatch

Post Workout:  Thoracic mobility + stretch

Challenge of the Week: Max ring dips in 1 min.

*Post score to whiteboard

WOD - 5/16/18

Wednesday

 

Skill: Single-arm KB swings

WOD: Part A: Push press 65% x5, 75% x5, 85% x5+ (% based off of 90% of 1RM)

Part B: 12 min. AMRAP

400m run

8 alternating single arm KB swings (70/53)

8 burpees

Post Workout: 3 Rounds

Challenge of the Week: Max ring dips in 1 min.

*Post score to whiteboard

ANNOUNCEMENT: No Mobility or Open Gym this Saturday. Join us for our Mother’s Day Workout at 9AM!

Mother’s Day Workout

Saturday, May 19th at 9AM AT CROSSFIT FOXCROFT

Let’s celebrate one of the most important people in our lives; our moms! We invite all moms to participate in a fun (FREE) workout at 9:00 a.m. on Saturday, May 19th at CrossFit Foxcroft.

ALL moms, children, sisters, and friends of all fitness levels are invited!

Hang out afterwards and enjoy treats from FUEL Meal Service. Find us on Facebook here.

WOD - 5/15/18

Tuesday

 

Skill: Rowing

WOD: Part A: 2k row

Part B: Back Squat 65% x5, 75% x5, 85% x5+ (% based off of 90% of 1RM)

Post Workout:  3 Rounds

  • 3-5 Turkish get-ups (per side)

  • 60 sec. Pigeon stretch (per side)

  • 60 sec. Downdog

Challenge of the Week: Max ring dips in 1 min.

*Post score to whiteboard

WOD - 5/14/18

Monday

 

Skill: Power clean

WOD: Open 11.5 20 min. AMRAP

5 Power cleans

10 T2B

15 Wallballs (20/14)

Post Workout: 3 Rounds

Challenge of the Week: Max ring dips in 1 min.

*Post score to whiteboard

Mother’s Day Workout

Saturday, May 19th at 9AM AT CROSSFIT FOXCROFT

Let’s celebrate one of the most important people in our lives; our moms! We invite all moms to participate in a fun (FREE) workout at 9:00 a.m. on Saturday, May 19th at CrossFit Foxcroft.

ALL moms, children, sisters, and friends of all fitness levels are invited!

Hang out afterwards and enjoy treats from FUEL Meal Service. Find us on Facebook here.

WOD - 5/12/18

Saturday

 

Free Mobility Class at 9:00 a.m.

Join us on Saturdays at 9:00 a.m. for a free mobility class before Open Gym!

 

Free Open Gym 9:30 a.m.

Join us this Saturday for Free Open Gym. Learn what it is all about; this is a great time to ask any questions you have!  All CrossFit members (and friends) are welcome to come to the open gym to practice skills that you need help with, get an extra workout in, or just hang out with some friends. See you on Saturday!

 

Mother’s Day Workout

Saturday, May 19th at 9AM AT CROSSFIT FOXCROFT

Let’s celebrate one of the most important people in our lives; our moms! We invite all moms to participate in a fun (FREE) workout at 9:00 a.m. on Saturday, May 19th at CrossFit Foxcroft.

ALL moms, children, sisters, and friends of all fitness levels are invited!

Hang out afterwards and enjoy treats from FUEL Meal Service. Find us on Facebook here.

WOD - 5/11/18

Friday

 

Skill: Push-up

WOD: 3 Rounds

Run 100 meters

50 Push-ups

Run 100 meters

50 Sit-ups

Run 100 meters

50 Squats

Run 100 meters

50 Supermans

Post Workout:  Mobility!!!

  • Hollow hold from knees with partner lowering 3x5

  • 12 Crossover snow angel x3

  • Eccentric pull-up 3x5 (Begin by jumping up to get your chin above the bar; use a box if needed. Slowly lower down to a fully extended shoulder and elbow, counting to 4.)

Challenge of the Week: Max strict pull-ups in 1 min.

*Post score to whiteboard

Mother’s Day Workout

Saturday, May 19th at 9AM AT CROSSFIT FOXCROFT

Let’s celebrate one of the most important people in our lives; our moms! We invite all moms to participate in a fun (FREE) workout at 9:00 a.m. on Saturday, May 19th at CrossFit Foxcroft.

ALL moms, children, sisters, and friends of all fitness levels are invited!

Hang out afterwards and enjoy treats from FUEL Meal Service. Find us on Facebook here.

WOD - 5/10/18

Thursday

 

Skill: Snatch

WOD: Part A: 7 min. EMOM: 1 Snatch

Part B: 7 min. EMOM: 30 DUs

Post Workout:  Kipping Practice!!

Thoracic mobility + stretch hips and shoulders

Challenge of the Week: Max strict pull-ups in 1 min.

*Post score to whiteboard

WOD - 5/9/18

Wednesday

 

Skill: Strict T2B

WOD: Part A: Strict T2B 4x 4-6

Part B: 30-20-10

Bench press

KB swings (70/62)

Post Workout: 3 Rounds

Challenge of the Week: Max strict pull-ups in 1 min.

*Post score to whiteboard

Mother’s Day Workout

Saturday, May 19th at 9AM AT CROSSFIT FOXCROFT

Let’s celebrate one of the most important people in our lives; our moms! We invite all moms to participate in a fun (FREE) workout at 9:00 a.m. on Saturday, May 19th at CrossFit Foxcroft.

ALL moms, children, sisters, and friends of all fitness levels are invited!

Hang out afterwards and enjoy treats from FUEL Meal Service. Find us on Facebook here.

WOD - 5/8/18

Tuesday

 

Skill: Push press

WOD: Part A: Push press 3-2-2-1-1-1 (build to a 1RM and RECORD this number!)

Part B: Back Squat 3-2-2-1-1-1 (build to a 1RM and RECORD this number!)

Post Workout:  3 Rounds

  • 12 scapular pull-ups

  • 15 frog bridges

  • 60 sec. Straddle stretch

  • 60 sec. Couch stretch

Challenge of the Week: Max strict pull-ups in 1 min.

*Post score to whiteboard

WOD - 5/7/18

Monday

 

Skill: Overhead squat

WOD: Part A: Overhead squat 5-5-5

Part B: 10 min. AMRAP

40 burpees over-the-bar

20 Overhead squats

10 Pull-ups

Post Workout: 3 Rounds

Challenge of the Week: Max strict pull-ups in 1 min.

*Post score to whiteboard

Mother’s Day Workout

Saturday, May 19th at 9AM AT CROSSFIT FOXCROFT

Let’s celebrate one of the most important people in our lives; our moms! We invite all moms to participate in a fun (FREE) workout at 9:00 a.m. on Saturday, May 19th at CrossFit Foxcroft.

ALL moms, children, sisters, and friends of all fitness levels are invited!

Hang out afterwards and enjoy treats from FUEL Meal Service. Find us on Facebook here.

WOD - 5/5/18

Saturday

 

Free Mobility Class at 8:30 a.m.

Join us on Saturdays at 8:30 a.m. for a free mobility class before Open Gym!

 

Free Open Gym 9:00 a.m.

Join us this Saturday for Free Open Gym. Learn what it is all about; this is a great time to ask any questions you have!  All CrossFit members (and friends) are welcome to come to the open gym to practice skills that you need help with, get an extra workout in, or just hang out with some friends. See you on Saturday!

WOD - 5/4/18

Friday

 

Skill: Running

WOD: For time

1 mile run

*rest 3 min.

1200m run

*rest 2 min.

800m run

*rest 1 min.

400m run

Post Workout:  Mobility!!!

  • Hollow hold from knees with partner lowering 3x5

  • 12 Crossover victory x3

  • Eccentric pull-up 3x5 (Begin by jumping up to get your chin above the bar; use a box if needed. Slowly lower down to a fully extended shoulder and elbow, counting to 4.)

Challenge of the Week: Max free-standing handstand hold.

*Post score to whiteboard

WOD - 5/3/18

Thursday

 

Skill: Sumo deadlift high pull

WOD: "Fight Gone Bad" 3 Rounds (1 minute at each movement)

Wallball (20/14)

Sumo deadlift high pull (75/55)

Box jump

Push press (75/55)

Calorie row

*1 minute rest between rounds (not between exercises)

*The clock does not reset or stop between exercises. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post Workout:  Kipping Practice!!

Thoracic mobility + stretch hips and shoulders

Challenge of the Week: Max free-standing handstand hold.

*Post score to whiteboard

WOD - 5/2/18

Wednesday

 

Skill: Clean & Jerk

WOD: Part A: Clean and Jerk 3-2-2-1-1-1

Part B: Overhead Squat 2-2-2-2-2

Post Workout: 3 Rounds

Challenge of the Week: Max free-standing handstand hold.

*Post score to whiteboard