Tuesday 11.24.15 Box Brief
Holiday Amazing Race 30 Tickets Remain Available December 12, 2015 Registration Now Open Click Here 2014 Event Pictures – 146 Athletes 2013 Event Pictures – 127 Athletes Event Details Teams of 4 **You must be familiar with the foundational movements of CrossFit to attend** (Each team member will need to sign up and pay separately) Date Saturday […]
Tuesday 11.24.15 WOD
Dynamic Effort Upper Strength Bench Press (9×3 @ 55% + band tension) 3×3 Wide, 3×3 Normal, 3×3 Narrow WOD “Heavy Petting” 400m Run 15-12-9 Thrusters (75, 55) Pull Ups 400m Run 12-9-6 Thrusters Pull Ups 400m Run $ Out 4×20 Banded Side Bends, per side
Tuesday 11.24.15 WOD NOTES
Dynamic Effort Upper Mobility: 5min Repeat from Monday, Will use this mobility for the next 2 week DE Cycle. 2:00 -3:10 http://www.mobilitywod.com/daily/tuesday-november-10th-2015/ Strength: 15min Bench Press (9×3 @ 55% + band tension) 3×3 Wide, 3×3 Normal, 3×3 Narrow NOTES: Make sure that the band has tension at the bottom and top of the lift. If you […]
Monday 11.23.15 WOD
Max Effort Lower Strength Back Squat (1RM) WOD “The White Knuckler” 10 Rounds 250m Row 30sec. Deadlift Hold at Lockout (365, 215) **Scale to a weight that you are able to do most sets unbroken. If you break up sets accumulate 30sec. $ Out 4×10 GHD Sit Ups, Banded to Parallel
Monday 11.23.15 WOD NOTES
Make sure to put on a good show this week. Lots of drop ins are scheduled to attend classes this week. Max Effort Lower Mobility: 5min 5min squat test + working the corners of the groin http://www.mobilitywod.com/daily/saturday-november-21st-2015/ Dynamic Warm Up: 5min Strength: 15min Back Squat (1RM) NOTES: 5-8 reps to 50%, then less than 10 reps […]
Sunday 11.22.15 WOD
Explosive Strength Strength Snatch (1RM) Strength Clean and Jerk (1RM) WOD Row 4000 meters, every 2 minutes stop and complete 10 air squats **Score time $ Out 3×50 Standing Heavy Band Crunches Announcements Thanksgiving Holiday Schedule Thursday 11.26.15 9am Outdoor WOD Radnor Memorial Park, map below. Boxes Closed Friday 11.27.15 9:30am & 4:30pm (babysitting at both WODs) Holiday […]
Sunday 11.22.15 WOD NOTES
Explosive Strength Mobility: 5min Coaches Choice Dynamic Warm Up: 5min WOD NOTES: After dynamic warm up have athletes grab barbells and review snatch. Coach them that they will have 12min to complete 1RM snatch, you will then review clean and jerk and they will have 12min to complete 1RM C&J. During each movement review review […]
Sunday 11.22.15 Barbell Club
1 rep maxes, for next cycle Strength Back Squat (1RM) Strength Front Squat (1RM) Strength Clean and Jerk (1RM ) Strength Snatch (1RM)
Sunday 11.21.15 Box Brief
Announcements Thanksgiving Holiday Schedule Thursday 11.26.15 9am Outdoor WOD Radnor Memorial Park, map below. Boxes Closed Friday 11.27.15 9:30am & 4:30pm (babysitting at both WODs) Holiday Amazing Race – Registration Open!
Saturday 11.21.15 WOD
Don’t forget…. Free Handstand Push Up Clinic Saturday 12-2pm WOD “Animal House” **Split class into two teams **Start with 1min MAX DUBs (x3). **Team with most DUBs gets to choose which AMRAP to start on. 4 Rounds AMRAP 1 4min AMRAP 5 Overhead Squats (95,65) 10 DB Snatches (60,35) 15 DUBs (x1) AMRAP 2 4min […]
