Thursday 3.3.16 WOD NOTES
Dynamic Effort Lower Mobility: Complete after dynamic warm up. Complete 4x20sec. isometric holds with band, video below Dynamic Warm Up: 5min Strength: 10min Sumo Deadlift (12×1 + Band Tension) **5min to warm up, then complete 1 rep every 30sec NOTES: Give athletes 5min to get bar to 75% + band tension. Then start the clock, […]
Wednesday 3.2.16 Box Brief
March 1, 2016 Regency property group called today to update us on the waiver process from Trader Joes and Staples. This week Trader Joes gave the landlord a verbal ‘OK’ on approving waivers that would allow our use in the shopping center and the landlord expects to have signed copies in had by the end […]
Wednesday 3.2.16 WOD
Competition Day! WOD “Slick Willie” 3min AMRAP 5 Back Squats, from rack (225,155,185,155) 5 Bar MU (Rx=C2B) 3min AMRAP 40 Dubs (Scale=x1) 4 Clean & Jerks (155,105,135,95) 3min AMRAP 7 Hang Power Snatch (95,65,75,55) 14 Air Squats 3min AMRAP Cal Row (14,10,12,8) 7 Burpees over the rower **Rest 3min b/t AMRAPs, Rest 3min after last […]
Wednesday 3.2.16 WOD NOTES
Competition Day! Mobility: None Dynamic Warm Up: 5min Complete extensive warm up, lots of dynamic movements. Get Athletes really warmed up since there is no Mobility. WOD: 45min NOTES ARE LISTED BELOW EACH AMARAP If busy put Athletes in teams of 4; rotate through AMRAPs and share gear. “Slick Willie” 3min AMRAP 5 Back Squats, […]
Tuesday 3.1.16 WOD
Dynamic Effort Upper Strength Thruster (12×2 @ 70%, from the rack) WOD “Big Meech” 5 Rounds 100m KB Farmers Carry (70,55,55,45) 12 Push Press (95,65) 12 SDHP (95,65) $ Out 4×16 V-Ups
Tuesday 3.1.16 WOD NOTES
Dynamic Effort Upper Mobility: 5min Complete mobility in video below. Foam rolling LATs Dynamic Warm Up: 5min Strength: 15min Thruster (12×2 @ 70%, from the rack) NOTES: Goal is to get Athletes comfortable under load and volume. Spend some time today going over the thruster points of performance. WOD: 20min “Big Meech” 5 Rounds 100m […]
Monday 2.29.16 Box Brief
CrossFit Open 16.1 – Scores Make sure to submit your score the CrossFit Games website by Monday night
Monday 2.29.16 WOD
Max Effort Lower Strength Hang Squat Clean (3RM) WOD “Nance” In 17min Complete: 5 Rounds 400m Run 15 OHS (95,65,75,55) **This workout must be completed unbroken. If you drop the barbell before completing 15 OHS, you must stop and move on to the next round. $ Out 4x45sec. static 45 degree holds with feet anchored.
Monday 2.29.16 WOD NOTES
Max Effort Lower Mobility: 5min 5min banded wall sit Dynamic Warm Up: 5min Have fun today, try something new. Stray form the traditional line warm up….. Strength: 15min Hang Squat Clean (3RM) NOTES: Complete extension barbell warm up, having Athletes sit in the bottom position of the clean with a solid front rack position. How? […]
Sunday 2.28.16 WOD
Explosive Strength Competition Day! WOD #1 “Lord of the Skies” 0:00-18:00min 21-15-9 Thrusters (95,65,75,55) KB Swings (55,35,45,25) T2B (Rx=K2E) WOD #2 “Felix the Cat” 18:00-33:00 12 Rounds 12 MB Cleans (20,14,16,10) 12 Push Ups WOD #3 “Hoover the Giant” 33:00 – 45:00 9-6-3 Front Squats, no rack (185,135,155,105) C2B
