Tuesday 4.26.16 WOD
Dynamic Effort Lower Strength Back Box Squat – Single Red Band (6×5 @ 55% + band) Below Parallel **5% heavier than last week WOD “Executive Decision” 1600m Run 21 KB Swings, 21 Goblet Squats 800m Run 15 KB Swings, 15 Goblet Squats 400m Run 9 KB Swings, 9 Goblet Squats **Loading (70,55,55,35) **21min time cap […]
Tuesday 4.26.16 Box Brief
Custom Fit Meals will be at the Ardmore Box tomorrow, Tuesday 4.26.16, 4:30 – 7pm handing out samples and chatting with Athletes about nutrition.
Tuesday 4.26.16 WOD NOTES
Dynamic Effort Lower Mobility: 5min 3o lunge forwards each side. 3:00 – 3:40 http://www.mobilitywod.com/daily/tuesday-march-29th-2016/ Dynamic Warm Up: 5min Complete normal warm up and finish with running technique drills. Coach Athletes the Why? we are performing these drills and then que them through each rep of the drill. x10 each leg (you queing each movement) and then […]
Week of 4.25.16 Barbell Club
Conjugate Strength Tuesday 1. Back Box Squat – Single Red Band (@ 55% + 25% 10×2) 2. Clean (Build to 90% 5×1) 3. Muscle Snatch (5×5) 4. Banded Deadlift (Heavy Single – 5 working sets or less) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL 5. Incline […]
Monday 4.25.16 WOD
Max Effort Upper Strength DB Floor Press (1×12) Build to a heavy 12 reps WOD 18min EMOM “Chelsea” 5 Pull Ups 10 Push Ups 15 Air Squats **Goal is to make it through 18 consecutive rounds **Score total consecutive rounds $ Out 5 Rounds 10 GHD Sit Ups 10 Back Extensions
Monday 4.25.16 WOD NOTES
Max Effort Upper Mobility: 6min 0:00 – 1:24 http://www.mobilitywod.com/daily/tuesday-april-19th-2016/ 2 pieces, 90 sec. each total time 6min Dynamic Warm Up: 5min Strength: 12min DB Floor Press (1×12) Build to a heavy 12 reps, one arm at a time NOTES: Why? Unilaterally loading during strength exercises has been an area of discussion among the strength training community […]
Monday 4.25.2016 Crossfit Teens
Warm-up 4 minutes 2 45 lb plate hops squats **alternate every 30 seconds Weightlifting Squat Clean (1x1x1x1x1x1x1x…) 2×2 to warm up build heavy skip previous heavy and go above it. Metcon (Time) Met-Con 10-9-8-7-6-5-4-3-2-1 Back squat pull ups
Sunday 4.24.16 WOD
Competition Day! WOD “Purple Rain” 1999 second AMRAP 4 BAR MU (Rx=Mu attempts or 8PU+8Ring Dips) 5 Burpee Bar Hops 6 Clean and Jerks (135,95,115,75) 13 HR Push ups 39 Air Squats 100 Dubs (x2) **4 live albums, 5 #1 singles, 6 compilations, 13EPs, 39 studio albums, 100 million records sold $ Out In 3min […]
Sunday 4.24.16 WOD NOTES
Competition Day! Mobility: 6min 90sec. each side 0:00 – 1:00 http://www.mobilitywod.com/daily/friday-april-22nd-2016/ 3min – 0:00 – 2:45 http://www.mobilitywod.com/daily/saturday-april-23rd-2016/ Coach Athletes through this mobility. Dynamic Warm Up: 5min WOD: 33min “Purple Rain” 1999 second AMRAP 4 BAR MU (Rx=8PU+8Ring Dips or MU attempts) 5 Burpee Bar Hops 6 Clean and Jerks (135,95,115,75) 13 HR Push ups 39 Air Squats 100 […]
Saturday 4.23.16 WOD
Partner Up! WOD “Gun Show” Teams of 2 25min AMRAP –Buy In– 2 Rounds 1000m Row 50 Wall Balls (20,14) 30 Ring Dips –AMRAP– ‘Jack’ 10 Push Press (115,75) 10 KB Swings (55,35) 10 Box Jumps (24,20) **1 Works, 1 Rest. Split reps however **Score rds + reps of ‘Jack’ $ Out Have a great […]
