Tuesday 1.12.16 WOD
Dynamic Effort Upper Strength Split Jerk (10×3 EMOM @ 65% from rack) WOD “Feng Shui” 20 Rounds 1 Cluster (135,95,115,75) 1 Muscle Up (Rx= 2 C2B) **Score time Rx+ = 1 Cluster + 1 MU (bar or ring) Rx = 1 Cluster + 2 C2B $ Out 4 Rounds 20 Banded face pulls 20 Banded […]
Tuesday 1.12.16 WOD NOTES
Dynamic Effort Upper Mobility: 6min Complete all 3 mobility pieces shown. 1min on each piece, per shoulder. Make sure you coach Athletes through this mobility so that they get the best results. http://www.mobilitywod.com/daily/tuesday-january-5th-2016/ Dynamic Warm Up: 5min Strength: 15min Split Jerk (10×3 EMOM @ 65% from rack) NOTES: Keep Athletes on target to complete 3 […]
Monday 1.11.16 Box Brief
Meet the S.C. teen dubbed the “LeBron James of weightlifting” Recognize anything?? Maybe the CrossFit Box he is training in….
Monday 1.11.16 WOD
Max Effort Lower Strength Weighted Step-ups (24,20 Back Racked,Build to a heavy 10 (L+R=2)) WOD “Dementia” 50 Back Squats (135,95,115,75) 100 Bulgarian Split Squats (20,20) 50 Deadlifts (135,95,115,75) 100 Dubs **Split Squats, divide however **Score time, 18min time cap $ Out 7min AMRAP 15 Calorie Row 15 Sit ups
Monday 1.11.16 WOD NOTES
Max Effort Lower Mobility: 4min 2min each side: Couch Stretch Dynamic Warm Up: 5min Finish with Athletes performing squat jumps and laying on floor performing hip extension. Example: 3 Rounds: 10 Squat Jumps + 10 Hip Extensions Strength: 12min Weighted Step-ups (24,20 Back Racked,Build to a heavy 10 (L+R=2)) NOTES: Athletes can triple up to […]
Sunday 1.10.16 Box Brief
“The only place I can … really catch you on that midline is the glute-ham developer and L-sits.” Greg Glassman talks to a group at CrossFit HQ about including more work on the GHD and the L-sit in training.
Sunday 1.10.15 WOD
Explosive Strength Skill 10 x Lower from a handstand against the wall to your feet as slowly as possible **count seconds out loud, score your slowest time **Rx+ performs in free handstand WOD “Burner” 21-15-9 Assault Bike for Cals Toes Through Rings –Then– 21-15-9 Row for Cals HSPU **Rx+ HSPU to 4″ negative $ Out […]
Sunday 1.10.16 WOD NOTES
Explosive Strength Mobility: None Dynamic Warm Up: 8min 3min. Add Gymnastics Warm Up, Coaches choice as to which parts that want to add. Skill: 15min 10 x Lower from a handstand against the wall to your feet as slowly as possible, perform to a negative **count seconds out loud, score your slowest time **Rx+ increase negative […]
Saturday 1.9.16 Box Brief
Former Games athletes and champions weigh in on what they love about the Open. “Lots of people … are doing things that they never thought possible just because they’re in that atmosphere of, one, competition, and two, of support from the community,” says Dan Bailey. “If you’re thinking about the Open but you’re not really […]
Saturday 1.9.16 WOD
WOD Partner Up! “Body Language” 25min AMRAP Time Keeper: 400m Run AMRAP 10 Overhead Barbell Lunges (115,75,95,65) 12 K2E 15 Box Jumps (30,24,24,20) 20 KB Swings (70,55,55,35) **Pick up where you left off, score total rounds + reps $ Out Have a great weekend!
