Friday 1.29.16 WOD
Max Effort Upper Strength Muscle Snatch (Heavy single) **focus on extension and lock out WOD “Dawson’s Creek” 5 Rounds 50 Dubs (x3) 25 K2E 20sec. OH Barbell Hold (185,135,155,115) $ Out 50 Cal Assault Bike as fast as possible
Friday 1.29.16 WOD NOTES
Max Effort Upper Mobility: 5min Coaches choice Dynamic Warm Up: 5min Strength: 12min Muscle Snatch (Heavy single) **focus on extension and lock out NOTES: Complete as 12min EMOM. This will help Athletes keep on task. Min 1-4 Warm Up sets, 3-4 reps EMOM , less than 50% Min 4-8 Build to 80% 1-2 reps EMOM, […]
Thursday 1.28.16 Box Brief
The CrossFit Kitchen: Lemon-Pepper Chicken With Butternut Squash This time on The CrossFit Kitchen, Nick Massie of PaleoNick.comcreates finger-lickin’-good lemon-pepper chicken. Start by roasting the squash and chicken. In the meantime, heat a little olive oil in a cast-iron skillet and toast the garlic. Next, add the onions, mushrooms and stock to start a savory topping […]
Thursday 1.28.16 WOD
Dynamic Effort Lower Strength Front Rack Reverse Lunge (3×12, build to a heavy set of 12 (L+R=2)) WOD 21min EMOM Min 1: 5 Squat Cleans (115,75,95,65) Min 2: 2 Muscle Ups (Rx=4C2B+4PU) Min 3: 10 KB Swings (70,55,55,35) **MU=bar or ring **Score total successful rounds, each min is a round $ Out 1 BIG set […]
Thursday 1.28.16 WOD NOTES
Dynamic Effort Lower Mobility: 4min 2min each side couch stretch Dynamic Warm Up: 5min Strength: 12min Front Rack Reverse Lunge (3×12, build to a heavy set of 12 (L+R=2)) NOTES: Take from rack The front rack lunge is generally used as an accessory exercise. For the next 3 weeks we will be using it as […]
Wednesday 1.27.16 WOD NOTES
Explosive Strength Mobility: 5min 2 pieces. Complete #1 before the dynamic warm up. Complete #2 after dynamic warm up, have Athletes grab barbells. Complete before the burger snatch warm up. Make sure you educate Athlete on why they are performing these mobility pieces today. 1. 5min Squat test with movement http://www.mobilitywod.com/daily/saturday-november-21st-2015/ 2. 0:00-2:05 http://www.mobilitywod.com/daily/friday-november-27th-2015/ Dynamic Warm Up: 5min NOTES: After […]
Wednesday 1.27.16 WOD
Explosive Strength Strength Snatch + OHS (Build to a heavy squat snatch + OHS) **Squat snatch + OHS **Focus on landing position WOD “CrossFit Open Prep #1” 3 x 4min AMRAPs 15 Power Snatches (75,55,65,45) 30 Wall Balls (20,14,14,12) **2min. rest between rounds **Score reps for each AMRAP **Restart each AMRAP with snatches $ Out […]
Tuesday 1.26.16 WOD
Dynamic Effort Upper Strength Incline Bench Press (6×3 @ 65%) WOD #1 “Boy Meets World” 21-15-9 HSPU (strict, kipping) Bounds (30,24,24,20) **between each round complete 14 DB Snatches (55,35,45,25) –5min Rest to WOD #2 WOD #2 Asasult Bike 10 Rounds 20sec. on, 40sec. off **Score your personal calories **Triple up for this AMRAP, P1 Works, […]
Tuesday 1.26.16 WOD NOTES
Dynamic Effort Upper Mobility: 4min Partner up and complete 2min on each Athlete 0:00-2:35 http://www.mobilitywod.com/daily/tuesday-january-12th-2016/ Dynamic Warm Up: 5min Today think about ways to increase the number of toros and upper body movements into the dynamic warm up. Example arm circles, x2 burpees then jog it out to the next cone. Strength: 12min Incline Bench Press […]
Monday 1.25.16 WOD
Max Effort Lower Strength Back Squat (1RM with 4sec. Pause) WOD Happy 31st Birthday Ray Singson! Join Ray at the 4:30pm WOD in Ardmore, beat Ray in his WOD and he will perform a special magic trick! (Just blew your mind, Ray is a Magician!!!!) “Everybody Loves Raymond” 1000m Row 31 Thrusters (45,35) 31 T2B 31 […]
