Saturday 4.16.16 WOD
Partner Up! WOD CFNE’s “Lift for Lyme” Teams of 3 100 Calorie Row, 100 Deadlifts 80 Calorie Row, 80 Hang Power Cleans 60 Calorie Row, 60 Front Squats 40 Calorie Row, 40 Push Jerks 20 Calorie Row, 20 Clusters Rx Loading – 135,95 $ Out Have a great weekend!
Friday 4.15.16 Box Brief
April 2016 Newsletter The 2016 CrossFit Open is officially complete! Five weeks of an inspiring community fought hard during Friday Night Lights. All of our athletes proved that they are fitter than their 2015 selves. Not only did several of us set personal records on repeat Open WODs but many completed their very first bar muscle […]
Friday 3.15.16 WOD
Max Effort Lower Strength Back Box Squat – Single Red Band (1RM) Below Parallel WOD “Nancy” 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# $ Out 3 x Max Time Static Standing Banded Ab Holds **Heavy band
Friday 3.15.16 WOD NOTES
Max Effort Lower Mobility: 5min 0:00 – 1:45, 25 repetitions each side, http://www.mobilitywod.com/daily/tuesday-april-12th-2016/ Dynamic Warm Up: 5min Strength: 15min Back Box Squat – Single Red Band (1RM) **Below Parallel NOTES: Set up should be complete for every coach. Heavy DBs holding red bands down. bands need to have tension at bottom of lift, not loose. Why? Accommodating […]
Thursday 4.14.16 WOD
Max Effort Upper Strength Power Clean + Push Press (Heavy Single) WOD “Hard Target” In 10min complete: 50 Dubs (x3) 30 Burpee Box Jumps (24,20) 40 Fat Bar STOH (100,70,80,60)) 30 Burpee Box Jumps 50 Dubs **If you do not finish in time cap score 10min + 1sec for every remaining rep $ Out 4×15 […]
Thursday 4.14.16 WOD NOTES
Max Effort Upper Mobility: 4min 0:00 – 1:45 2min each side, http://www.mobilitywod.com/daily/wednesday-april-13th-2016/ Dynamic Warm Up: 5min Strength: 15min Power Clean + Push Press (Heavy Single) NOTES: Why? Ability to work at a heavy PC that is limited by your rep max PP. Build to a heavy with no failures How? Complete the below EMOM to build […]
Wednesday 3.13.16 WOD
Competition Day WOD “Universal Soldier” 4 Rounds 5 GTOH (155,105,135,95) 5 C2B –5min Rest– 3 Rounds 21 Wall Balls (20,14,14,12) 15 HSPU 9 BW Deadlift –5min Rest– 2 Rounds 200m Run 20 T2B 20 Cal Row **Score total time including rest $ Out 30-20-10 GHD Sit Ups Reverse Hypers
Wednesday 4.13.16 WOD NOTES
Competition Day Mobility: None Dynamic Warm Up: 5min Movement Demo: 5min WOD: 45min “Universal Soldier” 4 Rounds 5 GTOH (155,105,135,95) 5 C2B NOTES: sub 7min Athletes need to choose a weight they can complete GTOH in quick singles –5min Rest– 3 Rounds 21 Wall Balls (20,14,14,12) 15 HSPU 9 BW Deadlift NOTES: sub 15min Stress […]
Tuesday 4.12.16 WOD
Dynamic Effort Lower Strength Squat Clean (Score 3×3) 1x8x60% 1×6+5# 1×5+5# 4×7+5# 3×3+5# **Starting weight=5% heavier than last week WOD “Byrnsey” 4 MUs –Then– 49 Russian KB Swings (55,35,45,25) 49 Goblet Squats (55,35,35,25) 49/39 Cals on Assault Bike –Then– 9 MUs **20min time cap **1 Rx+ and Rx MU = Scale 2 PU+2PU or MU […]
Tuesday 4.12.16 WOD NOTES
It is going to be challenging today to get everything in 1 hour. Please read notes throughly. Give 20min on the WOD, expect people to finish in sub 15min Dynamic Effort Lower Mobility: NONE During dynamic warm up tell Athletes that they will complete mobility with barbell during movement demo. Have athletes perform mobility with barbell […]
