Wednesday 3.16.16. WOD NOTES
Competition Day Mobility: 5min Coaches choice, pic your favorite Dynamic Warm Up: 5min WOD: 30min “Mandofun” –0:00-5:00– 21 Thrusters (95,65,75,55) 21 Pull Ups –0:00-5:00– 21 Deadlifts (225,155,185,135) 21 Burpees Over The Bar –0:00-5:00– 9 MUs (C2B) 9 Snatches (135,95,115,75) –0:00-5:00– 15 Thrusters 15 Pull Ups –0:00-5:00– 15 Deadlifts 15 Burpees Over The Bar –0:00-5:00– 9 […]
Tuesday 3.15.16 Box Brief
CONGRATULATIONS Congratulations to Coach Ana and Mike Shine for qualifying for the 2016 Pan American Masters Olympic Weightlifting Championship in Puerto Rico. They will both be going to San Juan in June. Ana also qualified for the World Championships in Germany in early October. A shout out also goes to Steve Parent for placing top […]
Tuesday 3.15.16 WOD NOTES
Dynamic Effort Upper Mobility: 6min 3min each side. 0:00 – 1:50 http://www.mobilitywod.com/daily/tuesday-february-9th-2016/ Dynamic Warm Up: 5min Strength Muscle Snatch (12×2 @ 70%) **5min to get to 70%, then complete as group every 40sec. NOTES: How? Start with the bar on the floor in a traditional snatch set up. From here focus on orienting the elbows to […]
Tuesday 3.15.16 WOD
Dynamic Effort Upper Strength Muscle Snatch (12×2 @ 70%) **5min to get to 70%, then complete as group every 40sec. WOD “Grunt By Association” In 12min Complete: “Grace” 30 Clean & Jerks (135,95,115,75) –Then– 30 C2B (Rx=Pull Ups) –Then– “Grace” 30 Clean and Jerks **Score time of completion + 1 second for every rep not […]
Monday 3.14.16 Box Brief
CrossFit Teens Strength & Conditioning Camp Who: Teens starting 6th grade and up When: 5 weeks, 6.22.16 – 7.29.16 Monday, Wednesday, Friday 8:00 – 9:15am Cost: x3 week $145; x2 week (Wed & Fri) $115 CrossFit Kids Ages 4-7 Who: Kids, age 4 – 7 When: 6 weeks, 4.2.16 – 5.7.16 Saturday 8:00 – 8:45am Cost: $75 CrossFit PreTeens Spring Session Who: PreTeens, age 10 – […]
Monday 3.14.16 WOD
Max Effort Lower Strength Back Squat (20RM) WOD “Check Your Six” In 18min Complete: 10 Rounds 5 Front Squats (225,135, 155,105) 10sec. Handstand Hold **FS from the rack **Rx = Use wall for balance, then accumulate 10sec. by balancing away from wall Rx+ = Unbroken Handstand Hold, free from wall $ Out 4x30sec PVC Paddeling […]
Monday 3.14.16 WOD NOTES
Max Effort Lower Mobility: 5min Dynamic Warm Up: 5min Strength: 15min Back Squat (20RM) NOTES: Why? Repetition Method. The repetition method of training is generally used to increase the Athletes strength endurance, a typical limiting factor in most Athletes absolute strength. The repetition method has long been a part of the conjugate method of programming […]
Sunday 3.13.16 Box Brief
ENDURANCE/RUNNING CLUB SURVEY We are considering adding a CrossFit Endurance/Running Club to the schedule this Spring and Summer and we need your feedback! Click here to take the survey
Sunday 3.13.16 WOD
Competition Day! WOD “Good Initiative, Bad Judgement” 1/2 “Griff” 400m Run 200m Run backwards 400m Run 200m Run Backwards –5min Rest– 2 Rounds “Joshie” 21 DB Snatches (right) 21 ‘L’ Pull Ups 21 DB Snatched (left) 21 ‘L’ Pull Ups –5min Rest– 1/2 “Nick” 6 Rounds 10 DB Hang Squat Cleans 6 HSPU on DBs […]
Sunday 3.13.16 WOD NOTES
Competition Day! Mobility: None Dynamic Warm Up: None Have Athlete complete the below warm up as they arrive, start WOD demo on time. Warm Up: AMRAP 200m Row or Run 1 Round of “Cindy” WOD: 45min “Good Initiative, Bad Judgement” 1/2 “Griff” (12min) 400m Run 200m Run backwards, 400m Run 200m Run Backwards –5min Rest– […]
