Friday 9.18.15 WOD
Max Effort Upper Strength Incline Bench Press (1RM) WOD “Charmed by a snake….” 12min AMRAP 12 Alternating DB Split Snatches (60,45) 15 Pull Ups **Score rounds + reps $ Out 4×20 Banded DB Side Bends **each side __________________________________________ Announcement 9.18.15 Butterfly Pull Up Clinic @ CFML – Ardmore 9.19.15 “The Other CrossFit Total”
Friday 9.18.15 Competitor WOD
Max Effort Upper Strength Incline Bench Press (1RM) WOD “Charmed by a snake….” 12min AMRAP 12 Alternating DB Split Snatches (60,45) 15 Pull Ups **Score rounds + reps Special Strength 3RM Weighted Wide Grip Pull Ups Special Strength 3×12 DB Roll Backs Extensions Special Strength 34×6 Chest Supported Rows $ Out 4×20 Banded DB Side Bends **each […]
9.18.15 WOD NOTES
Max Effort Upper Mobility: 6min 3min each side, 0:00 – 2:04 http://www.mobilitywod.com/2012/03/better-benching-and-pressing/. If busy do not use bands, KBs only. Dynamic Warm Up: 5min Strength: 15min Incline Bench Press (1RM) NOTES: Why? The incline press is a good middle of the road movement to the overhead press and bench press. The incline press requires additional shoulder mobility, […]
9.17.15 Box Brief
HOW CROSSFIT IS CHANGING THE WORLD FOR WOMEN CrossFit embodies health and hard work, redefining fitness and beauty for women. Abi Reiland September 11, 2015 For decades, the most popular forms of female athleticism revolved around cardio and weight loss. Cutting calories, spending hours on machines and attempting to achieve a waif-like figure seemed to define […]
Thursday 9.17.15 WOD
Dynamic Effort Lower Strength Box Squats (Narrow Stance 12×2 @ 80% 1RM) **Olympic Lifting receiving stance WOD “Lincoln Park After Dark” 14min AMRAP 50 Cal Row 40 Wall Balls (20,14) 30 T2B 20 Clean and Jerks (135,95) 10 Burpees **Score total rounds + reps $ Out 50 Banded Good Mornings ______________________________________ Announcement Sunday 9.19.15 – “The […]
Thursday 9.17.15 Competitor WOD
Dynamic Effort Lower Strength Box Squats (Narrow Stance 12×2 @ 80% 1RM) **Olympic Lifting receiving stance Strength Back Squat (1×8 @ 70% + micro band tensnion ) WOD “Lincoln Park After Dark” 14min AMRAP 50 Cal Row 40 Wall Balls (20,14) 30 T2B 20 Clean and Jerks (135,95) 10 Burpees **Score total rounds + reps Special Strength […]
9.17.15 WOD NOTES
Dynamic Effort Lower Mobility: 5min 1:15 – 2:37 http://www.mobilitywod.com/daily/monday-august-3rd-2015/ Dynamic Warm Up: 5min Strength: 15min Box Squats (12×2 @ 80% , narrow stance) **narrow stance = oly receiving stance NOTES: Why? The Box squat is used to strength the hamstrings, quads and glutes as well as starting strength in the squat with some transfer to the first pull […]
9.16.15 Box Brief
Eat What You Want: Your Macros and the Truth About Carbs Devin Harper Guest Contributor The following is a guest post by Devin Harper of House of Pain Ironwear: IIFYM (If It Fits Your Macros) has been a hot-button item on the nutrition and bodybuilding scene for quite some time now. This approach means you can […]
Wednesday 9.16.15 WOD
Explosive Strength WOD Mike Worth’s 42nd Birthday Complex! **Celebrate with Mike at the 12 noon ML class, beat him in his Birthday WOD and he will make you a gin and tonic on the spot!** 200m Run 2 Complexes 400m Run 4 Complexes 600m Run 6 Complexes 800m Run 8 Complexes 1000m Run 10 Complexes […]
9.6.15 WOD NOTES
Explosive Strength Mobility: 5min 3:00 – 4:00 Keg Stretch Dynamic Warm Up: 5min + Snatch Warm Up WOD: 30min Mike Worth’s 42nd Birthday Complex! **Celebrate with Mike at the 12 noon ML class, beat him in his Birthday WOD and he will make you a gin and tonic on the spot!** 200m Run 2 Complexes 400m […]
