Monday 10.26.15 WOD NOTES
Max Effort Lower Mobility: 5min Lifestyle Challenge – Day 26 Dynamic Warm Up: 5min Get creative this week. Do some research on ways to warm up the Athletes while keeping them talking. Strength: 15min Clean From Blocks (1RM, bar below knee) Use blocks or foam pads to raise the height of the bar How? The clean […]
Monday 10.26.15 Crossfit Teens
Mobility Upper body stretches roller under upper back, stretch upwards to grab a barbell Warm-up 10 sit ups 10 scissor kicks 20 mountain climbers’ X3 New Skill Introduce the snatch Practice Metcon 5 Rounds for Time 100 meter run 10 deadlifts 10 burpees 1 rope climb Midline V-ups 3×10
10.25.15 Box Brief
Debunking Fitness Myths: Weightlifting Celebrity trainer Mark Langowski reveals whether lifting weights will really make you bulky.
Sunday 10.25.15 WOD
Announcement Barbell Club Cancelled Sunday 10.25.15 Explosive Strength Mobility Strength Tall Snatch (in 10min build to a heavy) **Be aggressive in the 3rd pull, under the bar WOD “Chiclets” 30-20-10 Back Squat (135, 95) Alternating Leg Split Jerk (135,95) **14min time cap $ Out 10-9-8-7-6-5-4-3-2-1 Assault Bike for Cals 2 x Situps _____________________________________ Lifestyle Challenge 10.1.15 […]
Sunday 10.25.15 WOD NOTES
Announcement Barbell Club Cancelled Sunday 10.25.15 Explosive Strength Mobility Strength Tall Snatch (in 10min build to a heavy) **Be aggressive in the 3rd pull, under the bar NOTES: Why? The tall snatch can help train and reinforce the proper mechanics of the pull under the bar, and train speed, aggressiveness, confidence and precision in the turnover. […]
10.24.15 BOX Brief
CrossFit will be hosting a new online competition in early November. The competition will consist of Snatch, Clean & Jerk and 1 metcon. It will also have weight classes and age groups. Check out the link below for more info on this competition coming early November. CrossFit Liftoff
Saturday 10.24.15 WOD
Announcement Barbell Club Cancelled Sunday 10.25.15 Mobility WOD Partner Up! “Tag Team Title” Teams of 2 5 min AMRAP 5 KB Goblet Squats (55,35) 5 KB Swings (55,35) 5 min AMRAP 7 Push Press (95,65) 7 SDHP (95,65) 5 min AMRAP 10 Squats 10 Push Ups 5 min AMRAP 7 Box Jumps (24,20) 7 Pull […]
10.23.15 Box Brief
Winter Hoodies Pre-Order Ends Today Limited pieces available
Friday 10.23.15 WOD
Announcement Barbell Club Cancelled Sunday 10.25.15 Max Effort Lower Mobility Strength Back Rack Lunge (20RM, L+R=2) WOD “Howl-O-Scream” 4 Rounds 2 Rope Climbs 200m Sprint 8 Alt. DB Squat Snatches (60,35) 200m Sprint **You must pass through the bottom of the OHS squat $ Out Row Meters: 500-400-300-200-100 Rest 1:1 ___________________________________ Lifestyle Challenge 10.1.15 – 10.30.15 […]
10.23.15 WOD NOTES
Max Effort Lower Mobility: 5min Dynamic Warm Up: 5min Over the next week focus on expanding the dynamic warm up by adding new movements Strength: 15min Back Rack Lunge (20RM, L+R=2) NOTES: Take from rack. Athletes need to warm up by completing multiple reps. After warm up, if Athletes complete several reps and think they can […]