Thursday 9.10.15 WOD
No Max Effort this week, prepare for “The CrossFit Total” on Sunday Dynamic Effort Upper Strength Power Clean (5,5,3,3,2,2,1,1@ 70% 1RM) **These reps are not TNG, reset each at the bottom of each rep. **Perform as EMOM WOD “Ring Row Fran” 21-15-9 Thrusters (95,65) Elevated Strict Ring Rows $ Out 100 Barbell Side Bends
9.10.15 WOD NOTES
No Max Effort this week, prepare for “The CrossFit Total” on Sunday Dynamic Effort Upper Mobility: 5min Week 2 of this mobility piece. We will repeat this mobility next week, week 3. 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@ 70% 1RM) **These reps are not TNG, reset each at the bottom of […]
Thursday 9.10.15 Competitor WOD
No Max Effort this week, prepare for “The CrossFit Total” on Saturday Dynamic Effort Upper Strength Power Clean (5,5,3,3,2,2,1,1@ 70% 1RM) **These reps are not TNG, reset each at the bottom of each rep. **Perform as EMOM Strength Shoulder Press (1×8 @ 70% + micro band tensnion ) WOD “Ring Row Fran” 21-15-9 Thrusters (95,65) Elevated Strict […]
Wednesday 9.9.15 WOD
No Max Effort this week, prepare for “The CrossFit Total” on Sunday Explosive Strength Skill Work 5 rounds 30sec. Max Dubs 1min. Rest **1 burpee penalty for every rep difference from best to worst set **Score total number of dubs completed each round WOD “Tequila Sunrise” 10 Rounds 200m Run 3 C2B (evens) 3 Bar […]
Wednesday 9.9.15 Competitor WOD
No Max Effort this week, prepare for “The CrossFit Total” on Saturday Explosive Strength/Oly Variation Strength Clean (12×1 Squat Clean @ 50% + micro band (orange) Strength Snatch (12×1 @ 70% with 30sec. rest) WOD “Tequila Sunrise” 10 Rounds 200m Run 3 C2B (evens) 3 Bar Muscle Ups (odds) 30 Dubs (50 singles) **Modify Bar MUs with […]
9.9.15 WOD NOTES
No Max Effort this week, prepare for “The CrossFit Total” on Sunday Explosive Strength Mobility: 4min 2min each side, Coaches choice, foam roll or LAX calves Dynamic Warm Up: 5min Skill Work 5 rounds 30sec. Max Dubs 1min. Rest **1 burpee penalty for every rep difference from best to worst set **Score total number of […]
Tuesday 9.8.15 WOD
No Max Effort this week, prepare for ‘The CrossFit Total” on Sunday Dynamic Effort Lower Box Squats (6×3 @ 75% narrow stance) **Oly receiving stance WOD Happy 27th Birthday Danielle Siravo 27 K2E 27 Squat Snatches (95,65) 27 K2E 27 Hang Cleans (95,65) 27 K2E 27 Back Squats (95,65) 27 K2E **Come throw down with Danielle […]
Tuesday 9.8.15 Competitor WOD
Dynamic Effort Lower Strength Box Squats (6×3 @ 75% narrow stance) **Oly receiving stance Strength Back Squat (1×8 @ 60% + micro band tensnion ) WOD Happy 27th Birthday Danielle Siravo 27 K2E 27 Squat Snatches (95,65) 27 K2E 27 Hang Cleans (95,65) 27 K2E 27 Back Squats (95,65) 27 K2E Special Strength 3×10 Good Mornings Special […]
9.8.15 WOD NOTES
No Max Effort this week, prepare for ‘The CrossFit Total” on Sunday Mobility: 5min We will repeat this mobility for the next 3 weeks on DE Lower and ME Lower Days 1:15 – 2:37 http://www.mobilitywod.com/daily/monday-august-3rd-2015/ Dynamic Warm Up: 5min Strength: 15min Box Squats (6×3 @ 75% , narrow stance) **narrow stance = oly receiving stance NOTES: Why? […]
9.6.15 Box Brief
Labor Day Schedule It officially a tradition! Join us Labor Day Monday for our annual WODing of the “Lumberjack 20” Monday 9.7.15 8:30am & 9:30am **babysitting available at both times **NO Max Effort this week, “CrossFit Total” Sunday 9.13.15 (don’t miss it!)**
