Friday 1.8.16 Box Brief
CrossFit A Church? Growing numbers of people are finding meaningful community in places outside of church. Learn how the CEO of CrossFit, Greg Glassman, thinks of his work as church, perhaps even religion. Learn more about Harvard Divinity School and its mission to illuminate, engage, and serve at www.hds.harvard.edu.
Friday 1.8.16 WOD
Max Effort Lower Strength **Score heaviest weight used as each set 1. Front Squat (1×5) 2. Front Squat (1×10) 3. Front Squat (1×15) WOD “Grimm’s Fairy Tale” 12min AMRAP 1 Round of “DT” 2 Rounds of “Cindy” **”DT”: 12 DL+9HPC+6STOH (155,105,135,95) **”Cindy”: 5PU+10PU+15SQ **Score Rounds + Reps (count all reps) $ Out 3×15 Partner med ball sit ups […]
Friday 1.8.16 WOD NOTES
Max Effort Lower Mobility: 5min Coaches choice Dynamic Warm Up: 5min Strength: 20min **Score heaviest weight used as each set 1. Front Squat (1×5) 2. Front Squat (1×10) 3. Front Squat (1×15) NOTES: Budget 20min for the strength, 5min to warm up, 5min to Complete 5RM, 5min to complete 10RM, 5min to complete 15RM. Athletes should take 3-5 […]
Thursday 1.6.15 Box Brief
Thursday 1.7.16 WOD
Dynamic Effort Upper Strength Split Jerk (EMOM for 10min x3 @ 60%, from rack) WOD “Reverse Psychology” For Time: 25/20 Calorie Row 20 Strict Press (95,65,75,55) 15 Burpees 20/15 Calorie Row 15 Push Press (135,95,115,75) 10 Burpees 15/10 Calorie Row 10 Push Jerks (155,115,135,95) 5 Burpees $ Out 5×15 Static ‘V’ Up Hold
Thursday 1.7.16 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 (EMOM for 10min x3 @ 60%, from rack) NOTES: Keep Athletes on target to complete […]
Wednesday 1.6.16 Box Brief
CrossFit Main Line – Wayne Pre-Construction
Wednesday 1.6.16 WOD
Explosive Strength Strength Hang Snatch (2RM, full squat) 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 4×12 Barbell back loaded setups with feet anchored
Wednesday 1.6.16 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 […]
Tuesday 1.5.16 Box Brief
2016 REEBOK CROSSFIT GAMES SEASON SCHEDULE Registration for the Open begins Jan. 14, 2016 STAGE 1: The Open Five Weeks | Feb. 25 – March 28, 2016 16.1: Feb. 25 – 29 16.2: March 3 – 7 16.3: March 10 – 14 16.4 March 17 – 21 16.5 March 24 – 28 Registration for the Open […]
