Saturday 3.12.16 Box Brief
March 2016 Newsletter View this email in your browser The CrossFit Open is in full swing and Friday nights may never be the same. The WODs have not disappointed and the turnout of athletes and fans have helped push everyone to dig a little deeper. Let’s keep the momentum up, come out and […]
Saturday 3.12.16 WOD
WOD “Civvies” Partner UP and Battle Every 2 min for 8 min A) 25 Burpees AMRAP Power Snatches (95,65,75,55) —1 min transition— Every 2 min for 8 min B) 400m Run Together AMRAP Pushups —1 min transition— Every 2 min for 8 min C) 40 Wall Balls (20,14) AMRAP Box Jump Overs (20,20) —1 min […]
Friday 3.11.16 Box Brief
16.3….Friday Night Lights See you there. 5:30pm @ CFML-ARdmore Rx Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Scaled Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 5 jumping chest-to-bar pull-ups
Friday 3.11.16 WOD
Max Effort Lower Strength Seated Bound for Max Height Sit on box at knee height WOD “Full Battle Rattle” 8 Rounds 200m Row 5 DB Sq Cl, single arm, alt. (45,35,35,25) 20′ Broad Jumps **For every jump over 3 men, 4 women complete 1 burpee penalty $ Out 3 x Banded Static Standing Ab Crunch […]
Friday 3.11.16 WOD NOTES
Max Effort Lower Mobility: 4min 2min each side, couch stretch Dynamic Warm Up: 5min Strength: 12min Seated Bound for Max Height **Sit on box at knee height NOTES: Bounding over PVC How? Video below Why? Most Athletes take advantage of the stretch reflect created during the eccentric loading phase of the jump. The seated box […]
Thursday 3.10.16 WOD
Dynamic Effort Upper Strength Muscle Snatch (12×2 @ 65%) **Complete as EMOM WOD “Box Life Open Prediction” In 12min Complete: 30 Wall Balls (20,14,14,12) 27 Deadlifts (135,95,115,75) 30 Wall Balls 21 Deadlifts 30 Wall Balls 15 Deadlifts 30 Wall Balls 9 Deadlifts 30 Wall Balls 3 Deadlifts **Score total reps, if complete score time in […]
Thursday 3.10.16 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 @ 65%) **Complete as EMOM NOTES: How? Start with the bar on the floor in a traditional snatch set up. From here focus on orienting the elbows to the sides so that you can exaggerate the […]
Wednesday 3.9.16 WOD
Competition Day! WOD “Sarah Barracuda” 9-15-21 KB Swings (70,55,55,35) Burpee over KB –5min Rest 21-15-9 Power Cleans (95,65,75,55) Thrusters (95,65,75,55) –5min Rest– 3 Rounds 200m Run 15′ HS Walk (Rx=3 wall walks) **Score total time, minus rest $ Out 3 x Max Time Plank **elbows and toes
Wednesday 3.9.16 WOD NOTES
Competition Day! Mobility: 5min NOTES: Overhead shoulder mobility with LAX, coaches choice Dynamic Warm Up: 5min WOD: 40min “Sarah Barracuda” 9-15-21 KB Swings (70,55,55,35) Burpee over KB –5min Rest– 21-15-9 Power Cleans (95,65,75,55) Thrusters (95,65,75,55) –5min Rest– 3 Rounds 200m Run 15′ HS Walk (Rx=3 wall walks) **Score total time, minus rest NOTES: WOD #1: […]
Tuesday 3.8.16 WOD
Dynamic Effort Lower Strength Hang Squat Snatch (6×3 @ 65%) WOD “The Gipper” –0:00-3:00– 2 Rounds 8 OHS (85,65,75,55) 4 HSPU –3:00-6:00– 2 Rounds 10 OHS 5 HSPU –6:00-9:00– 2 Rounds 12 OHS 6 HSPU **Continue up the ladder until you can not complete the work in the givn time **Score total reps $ Out […]
