Wednesday 9.16.15 Competitor WOD
Explosive Strength Strength Snatch From Blocks (4″ Blocks, build to a heavy single power snatch) Use blocks or foam pads to raise the height of the bar Strength Muscle Snatch (5×5 from bottom position ) WOD Mike Worth’s 42nd Birthday Complex! 200m Run 2 Complexes 400m Run 4 Complexes 600m Run 6 Complexes 800m Run 8 Complexes […]
9.15.15 Box Brief
Fall is upon us – Welcome back to our student athletes and a big thank you to our entire Community for an awesome summer! Summer was busy at both Boxes with the arrival of new equipment and retail. Hopefully everyone is setting PRs on the lifting platforms and we know everyone has a new “appreciation” for the […]
Tuesday 9.15.15 WOD
Dynamic Effort Upper Strength Power Clean (5,5,3,3,2,2,1,1 @ 75% 1RM) **Score 2×5 **Do not TNG, reset each lift **Complete as EMOM WOD “Jackie” For Time: 1000m Row 50 Thrusters (45,35) 30 Pull-ups $ Out 20-18-16-14-12-10 V-Ups Announcement Sunday 9.19.15 – “The Other CrossFit Total” 1RM: Clean, OHS, Bench Press
Tuesday 9.15.15 Competitor WOD
Dynamic Effort Upper Strength Power Clean (5,5,3,3,2,2,1,1 @ 75% 1RM) **Score 2×5 **Do not TNG, reset each lift **Complete as EMOM Strength Shoulder Press (1×8 @ 75% + micro band tensnion ) WOD “Jackie” For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Special Strength 3×10 Bent over Row with Fat Bar Special Strength 6×6 Weighted Pull […]
9.15.15 WOD NOTES
Dynamic Effort Upper Mobility: 5min Week 3 of this mobility piece, last week. 1:31 – 2:36 http://www.mobilitywod.com/daily/sunday-august-30th-2015/ Dynamic Warm Up: 5min Strength: 15min Power Clean (5,5,3,3,2,2,1,1@ 75% 1RM) **These reps are not TNG, reset each at the bottom of each rep. **Perform as EMOM NOTES: Week 3 of this 3 week cycle. Run Every 60sec. These Reps […]
9.14.15 Box Brief
Ken LaRosa with IDLife will be at the evening WODs Tuesday and Wednesday to introduce ID Life’s personalized supplements to everyone. Stop by, check out the products and chat with Ken. Tuesday 4:30 – 7:30pm @ Main Line Wednesday 4:30 – 7:30pm @ R5 Click here for more info
Monday 9.14.15 WOD
Max Effort Lower Strength Good Mornings (8RM, taken from rack) WOD “Sake Bomb” 10-9-8-7-6-5-4-3-2-1 Front Squats (115,75) STOH **Rx+ = Unbroken (not each movement, the entire WOD) **WOD courtesy of CF Conjugate $ Out PVC Paddeling 3x30sec forward + 30sec backwards https://instagram.com/p/oRQaFWHwvH/?taken-by=lauraphelpssweatt
9.14.15 WOD NOTES
Max Effort Lower Mobility: 6min 3min each side. 0:00 – 1:50 Dynamic Warm Up: 5min Strength: 15min Good Mornings (8RM, taken from rack) Curtesy of – Elite FTS HOW? The hips extend backward with the glutes flaring and starting the movement. As the body hinges backward, the torso will lean forward. The entire spine is in […]
Monday 9.14.15 Competitor WOD
Max Effort Lower Strength Good Mornings (8RM, taken from rack) WOD “Sake Bomb” 10-9-8-7-6-5-4-3-2-1 Front Squats (115,75) STOH **Rx+ = Unbroken (not each movement, the entire WOD) Special Strength 3RM Box Squat @ 50% + max Band Tension Special Strength 3×15 Reverse Hyper Glute Partials https://conjugatefitness.wistia.com/medias/1emg2sswm3 Midline PVC Paddeling 3x30sec forward + 30sec backwards https://instagram.com/p/oRQaFWHwvH/?taken-by=lauraphelpssweatt Finisher/Recovery […]
Sunday 9.13.15 WOD
WOD “The CrossFit Total” 1RM Back Squat 1RM Shoulder Press 1RM Deadlift The CrossFit Total There is room on this planet for another approach to testing absolute strength. And it apparently falls on my broad, hairy shoulders to announce the development of a different way to do it. Coach Glassman discussed this with me recently, […]
