Friday 11.20.15 WOD
Don’t forget…. Free Handstand Push Up Clinic Saturday 12-2pm Max Effort Lower Back Squat (1 Attempt Max Reps Back Squat (45,35)) **You may not stop movement WOD “Deck of Cards” Split Class into 2 Teams:. Hearts = HR Push Ups Diamonds = T2B Spades = MB Cleans (20,14) Clubs = Pull Ups **Cards are flipped over […]
Friday 11.20.15 WOD NOTES
Max Effort Lower Mobility: 8min 4min wall sit + 2min each side couch stretch Dynamic Warm Up: 5min Strength: 5min Back Squat (1 Attempt Max Reps Back Squat (45,35)) **You may not stop movement NOTES: Stop Athletes if they begin to pause at the top or bottom of the movement. Once the hips extend at the […]
Thursday 11.19.15 WOD
Don’t forget…. Free Handstand Push Up Clinic Saturday 12-2pm Dynamic Effort Upper Strength Bench Press (9×3 @ 50% + band tension) 3×3 Wide, 3×3 Normal, 3×3 Narrow WOD “Rowing Helen” 3 Rounds for Time: Row 500m 21 Kettlebell swings (55,35) 12 pull-ups $ Out DB Grip Work 3 x Max time hold end of DB Announcements […]
Thursday 11.19.15 WOD NOTES
Dynamic Effort Upper Mobility: 5min Repeat from Monday, Will use this mobility for the next 3 week DE Cycle. 2:00 -3:10 http://www.mobilitywod.com/daily/tuesday-november-10th-2015/ Dynamic Warm Up: 5min Strength: 15min Bench Press (9×3 @ 50% + band tension) 3×3 Wide, 3×3 Normal, 3×3 Narrow Why? In a traditional bench press, as the bar is pressed away form the […]
Wednesday 11.18.15 WOD
Don’t forget…. Free Handstand Push Up Clinic Saturday 12-2pm Explosive Strength Strength Snatch From Blocks (3×3 @ 65% Below Knee, 3×3 @ 65% Above Knee) Use blocks or foam pads to raise the height of the bar WOD “CrossFit Games Open 13.1” 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# […]
Wednesday 11.1815 WOD NOTES
Explosive Strength Mobility: 6min 3min each side 0:50 – 2:50 http://www.mobilitywod.com/daily/thursday-october-22nd-2015/ If you run out of rig space, Athletes can partner up and hold opposite sides of the band. Dynamic Warm Up: 5min Strength: 15min Snatch From Blocks (3×3 @ 65% Below Knee, 3×3 @ 65% Above Knee) Use blocks or foam pads to raise the height […]
11.17.15 Box Brief
Adopt-A-Family Holiday Adopt-A-Family to support wounded veterans and their families. We have been matched with two amazing families – details on their wish lists and the process for donating will be available at the boxes right after Thanksgiving.
Tuesday 11.17.15 WOD
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) Dynamic Effort Lower Strength Box Squats (10×2 @ 50% + band tension, low box, normal stance) WOD “No Scrubs” 21 Cal Row 21 Thrusters (95,65) 15 Cal Bike 15 Thrusters 9 Cal Row 9 Thrusters 15 […]
Tuesday 11.17.15 WOD NOTES
Dynamic Effort Lower Mobility: 8min 2min each side couch stretch 2min each side 1/2 pigeon Dynamic Warm Up: 5min Strength: 15min Box Squats (10×2 @ 50% + band tension, low box, normal stance) Why? Stresses good technique while allowing the Athlete to sit back onto a box, keeping their shins vertical, placing the load onto the […]
11.16.15 Box Brief
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)
