Wednesday 10.21.15 WOD NOTES
Explosive Strength Mobility: 5min Lifestyle Challenge – Day 21 Dynamic Warm-up: 5min NOTES: Add in Jumping + Agility Ladder ladder Below are a couple of video and an article for reference. Do additional homework. Breaking Muscle Article for additional Dynamic Warm Up Movements WOD: 40min “Unfriended” 25 Rounds 1 Deadlift 2 Hang Cleans 3 Push […]
10.20.15 Box Brief
2015 Lifestyle Challenge Week 2 Update Show
Tuesday 10.20.15 WOD
Dynamic Effort Lower Mobility Lifestyle Challenge – Day 20 Mobility Strength Overhead Squat ( 6×3 w/ earth quake bar @ 30% + 25%hanging) **Use band to hang KBs + metal plates from bar WOD “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups $ Out 3 Rounds 12 […]
Tuesday 10.20.15 WOD NOTES
Dynamic Effort Lower Mobility: 5min Lifestyle Challenge – Day 20 Mobility Dynamic Warm Up: 5min Strength: 15min Overhead Squat ( 6×3 w/ earth quake bar @ 30% + 25%hanging) **Use band to hang KBs + metal plates from bar NOTES: Insure that Athletes are working at a true 30% bar weight + 25% hanging, because […]
Monday 10.19.15 WOD
Max Effort Upper Mobility Strength Bench Press (3RM, narrow grip) **Hands inside gnarling WOD “Paranormal Activity” 12min AMRAP 1:00 DB Thrusters (35,25) 1:00 Box Jumps (30,24) 2:00 DB Thrusters 2:00 Box Jumps 3:00 DB Thrusters 3:00 Box Jumps $ Out 75 Heavy Banded Ab Crunches __________________________________ Lifestyle Challenge 10.1.15 – 10.30.15 Click Here for more details […]
Monday 10.19.15 WOD NOTES
Max Effort Upper Mobility: 5min Strength: 15min Bench Press (3RM, narrow grip) **Hands inside gnarling NOTES: Coach proper set up, for our purposes narrow grip will be hands inside of gnarling. WOD “Paranormal Activity” 12min AMRAP 1:00 DB Thrusters (35,25) 1:00 Box Jumps (30,24) 2:00 DB Thrusters 2:00 Box Jumps 3:00 DB Thrusters 3:00 Box Jumps […]
Sunday 10.18.15 WOD
Explosive Strength Mobility ***5min Mandatory Rest Between workouts **40min total time cap **Score time of each individual workout WOD 1 “Ascending “Elizabeth”” 9-15-21 Cleans (135,95) Ring dips WOD 2 “Trick r’ Treat” 3 Rounds 12 T2B 12 Push Jerks (135,95) 12 Box Jumps (24,20) WOD 3 “Don’t Look Under The Bed…..” 3 Rounds 10 GTOH […]
Sunday 10.18.15 WOD NOTES
Explosive Strength Mobility General WOD Notes ***5min mandatory rest between workouts, Athletes will be on their own clock. Set out white boards. **40min total time cap **Score time of each individual workout WOD 1 “Ascending “Elizabeth”” 9-15-21 Cleans (135,95) Ring dips NOTES: A full squat is NOT required for Ascending Elizabeth. If not Rx, Athlete […]
10.17.15 Box Brief
I Gave Up Dairy. Here’s How It Changed My Life I finally decided that I’d rather feel good all the time than enjoy a few moments and suffer for days on end. by Rachael Roehmholdt MyBodyGreen.com Truth be told, I love cheese, butter, and pretty much anything made from dairy — but it doesn’t love me […]
Saturday 10.17.15 WOD
Mobility WOD “2015 CrossFit Team Series Event 5” In Teams Complete: “Karen” 150 Wallballs (20,14) “Grace” 30 Clean and Jerks (135,95) “Diane” 21-15-9 Deadlifts (225,155) HSPU “Randy” 75 Snatches (75,55) **Teams can consist of 2-4 Athletes **You must complete 1 WOD before moving to the next **Score total time, 40min time cap $ Out Have […]
