Monday 9.21.15 WOD
Announcement Lifestyle Challenge Starts October 1 Nutrition Seminar 10.10.15 Max Effort Lower Strength Front Squat (3RM ) WOD “1/2 Robbo” 750m Row –Then– 10-8-6-4-2 Power Cleans (155,105) Muscle ups –Then– 750m Row **1 MU = 1 jumping MU or 1 C2B + 1 Push Up **20min time cap $ Out Assault Bike 50 Cals
Monday 9.21.15 Competitor WOD
Announcement Lifestyle Challenge Starts October 1 Nutrition Seminar 10.10.15 Max Effort Lower Strength Front Squat (3RM ) WOD “1/2 Robbo” 750m Row –Then– 10-8-6-4-2 Power Cleans (155,105) Muscle ups –Then– 750m Row **1 MU = 1 jumping MU or 1 C2B + 1 Push Up **20min time cap Special Strength 3×8 Bulgarian Split Lunge for Max […]
Monday 9.21.15 WOD NOTES
Max Effort Lower Mobility: 5min Banded wall sit. Let me know if you have questions. Could not find a video. We have done this one many times in the past. Dynamic Warm Up: 5min x2 agility ladders are now at the Boxes Strength: 15min Front Squat (3RM ) NOTES: Take from rack. Coach Athletes to limit […]
Monday 9.21.2015 Crossfit Teens
Mobility Banded front rack position on rig Warm-up Mini Cardio WOD 4 Rounds at your pace 15 squats 10 sit ups 5 push ups Skill Review Cleans jump shrug high pull dip and flip review Special Strength Cleans 5,5,3,3,1,1 add weight each round. NO RM Metcon AMRAP- 10 minutes 5 front squats 10 box jumps […]
9.20.15 Box Brief
Lifestyle Challenge Starts in 11 days! Check out last years intro video and weekly update shows. This years challenge is primed to be one of the best ever with additions to the points system, nutritional guidelines and added nutrition seminar. Stay tuned to the blog and social media for info on how to sign up. […]
Sunday 9.20.15 WOD
WOD “The Other Total” 1RM Clean 1RM Bench Press 1RM Overhead Squat Rules The rules for the lifts will need to be simple and well understood by everybody, both the lifters and people in the position of judging them, so we’re all on the same page. The idea is that when you post a The […]
9.20.15 WOD NOTES
Mobility: None Dynamic Warm Up: 5min WOD: 45min “The Other Total” 1RM Clean 1RM Bench Press 1RM Overhead Squat NOTES: Review post below. Generic rules are listed for each movement and will vary from the description to our specific application. If you can, move Athletes through the lifts as listed; Clean, Bench Press, Overhead Squat If […]
Sunday 9.20.15 Competitor WOD
Rest Day
9.19.15 Box Brief
Butterfly Pull-up Clinic Want to take your pull-up game to the next level? There is nothing faster than the butterfly pull-up! Coach Matt and Coach Byrnsey will be holding a clinic designed to break down the technique, drills and progressions necessary to learn this elusive skill. Click here to register When: September 19th from 12:00-1:00pm […]
Saturday 9.19.15 WOD
Announcement 9.19.15 Butterfly Pull Up Clinic @ CFML – Ardmore 9.20.15 “The Other CrossFit Total” WOD “Two Fingered Salute” Teams of 2 5 x 5 Min AMRAPs 1. 10 Snatches (75,55) + 10 Box Jumps (24,20) 2. 10 Cal Assault Bike + 10 Burpees 3. 10 Hang Squat Clean (75,55) + 10 Wall Balls (20,14) […]
