Tuesday 3.8.16 WOD NOTES
Dynamic Effort Lower Mobility: 5min Accumulate 5min hanging http://www.mobilitywod.com/daily/monday-march-7th-2016/ Dynamic Warm Up: 5min Strength: 15min Hang Squat Snatch (6×3 @ 65%) NOTES: Week 1, new DE lower. Allow Athletes to warm up for 3min then compete 1×3 every 2min as a group. Why? The abbreviated positioning of the hang snatch allows for use to focus on […]
Monday 3.7.16 WOD
Max Effort Upper Strength Pull-ups (4 x (C2B + Kipping + Strict)) **Unbroken, each to fatigue **Score lowest total WOD “Dubya” 5 Rounds In 3min Complete 400m Run Burpees (Rx+ 8, Rx 6) Max KB Swings (70,55,55,35) **Score total reps of each round **No rest between rounds $ Out 3×40 Kneeling banded ab crunches […]
Monday 3.7.16 WOD NOTES
Max Effort Upper Mobility: 5min 1:40 -end http://www.mobilitywod.com/daily/wednesday-march-2nd-2016/ 6:05 – end http://www.mobilitywod.com/2014/05/roop-jamis-excellent-foot-ankle-adventure-part-v/ Dynamic Warm Up: 5min Strength: 12min Pull-ups (4 x (C2B + Kipping + Strict)) **Unbroken, each to fatigue **Score lowest total NOTES: Last repeated fall 2015. This is programmed in as 4 sets of unbroken and continuous pull-ups. You will need all 12min to […]
Sunday 3.6.16 WOD
Competition Day WOD #1 “The Governator” In 20min Complete: 100 Wall Balls (20,14,14,12) 50 Cal Row 50 T2B WOD#2 “Air Force” In 20min Complete: 20 Thrusters 20 SDHP 20 Push Jerks 20 OHS 20 Front Squats **EMOM complete 4 burpees **95,65 across all movements
Sunday 3.6.16 WOD NOTES
Competition Day Write the below warm up on a whiteboard and have the Athletes complete it as they arrive. Start on time today. No mobility, No dynamic Warm up, 5min movement demo (have the athletes complete several movements with their barbell). 5min to set up, 40min to WOD. This should leave you 10 extra minutes. Warm […]
Saturday 3.5.16 WOD
WOD “Carlos Danger” Teams of 2 25min AMRAP 3,6,9,12,15,18 Cal Row/Assault Bike HR Push Ups DB Snatches (60,45,45,25) ** P1 completes the round of 3 then P2 does the same. Continue to alternate through the 25min. **Alternate rounds between rowing and assault bike **Score your individual rounds + reps $ Out Have a great […]
Friday 3.4.16 Box Brief
Registered for the CrossFit Open Join us Friday starting at 5:30pm – Ardmore **When you arrive make sure to add your name to the heat list.
Friday 3.4.16 WOD
CrossFit Open 16.2 Starts 5:30pm – Ardmore Max Effort Upper Strength Shoulder Press ((75,55,65,45) 4 sets, Max Reps) **score lowest set WOD “Paddy Pantsdown” 1000m Row Sprint –Then– 10min AMRAP 10 Bounds (20,20) 10 KB Swings (55,35,45,25) –Then– 500m Row Sprint **Score AMRAP and time of each row in comments. $ Out 3 BIG […]
Friday 3.4.16 WOD NOTES
Max Effort Upper Mobility:5min Dynamic Warm Up: 5min Strength: 15min Shoulder Press ((75,55,65,45) 4 sets, Max Reps) **score lowest set NOTES: Last completed in early 2015. How? Give Athletes 3 min to build to weight then start everyone on the same clock. Start a new set every 3 min. If not Rx+ or Rx weight, Athletes […]
Thursday 3.3.16 WOD
Dynamic Effort Lower Strength Sumo Deadlift (12×1 + Band Tension) **5min to warm up, then complete 1 rep every 30sec WOD “Yappy Warrior” 5 Rounds 20 cals Assault Bike 15 Wallballs, Unbroken (20,14,14,12) 5 TNG Squat Cleans (135,95,115,75) $ Out 4×20 DB Side Bends **Each side
