8.24.15 WOD NOTES
Max Effort Lower Mobility: 6min 4min (2min each side) 4:30 – 5:29 http://www.mobilitywod.com/daily/thursday-august-20th-2015/ 2min, hanging from rig. Internally and externally rotate and hang from one arm. There is a lot of value in this basic mobility piece, decompression of the joints and spin. Dynamic Warm Up: 5min Strength: 15min Overhead Squat (3RM) **Take from rack, no more […]
8.24.15 Competitor WOD
Max Effort Lower Strength Overhead Squat (3RM) **Take from rack, no more than 10 reps after 50% 1RM WOD “Scrapple” 40 Cal. Assault Bike 40 Front Squats (115,75) 40 Cal. Row 40 Back Squats (115,75) **No time cap Special Strength 1RM Sumo Deadlift Block Pull 4″ blocks & blue band Special Strength 4×10 Each Leg Lateral […]
8.23.15 Box Brief
Duh. Of course moms would love this workout. (Image: Courtesy of Northwest CrossFit) The Top Five Reasons Moms Love CrossFit By Seattle Refined Published: Aug 21, 2015 There is a common misconception that CrossFit is a workout for big, tough hulking men that want to beef up and hardcore fitness junkies. We admit, we had this impression at […]
Sunday 8.23.15 WOD
Explosive Strength 400m Run (Time) Max Effort 400m Run ** 4 Attempts, partner up and have your partner time you with their phone WOD “Water Ice” 7 Rounds 30 Dubs (x3) 100m Sprint 12 Alternating DB Snatches (55,35) **You must alternate arms every DB snatch $ Out 3 Rounds Hollow Rock Hold :20 Static Hollow Rock […]
Sunday 8.23.15 Competitor WOD
Rest Day
8.23.15 WOD NOTES
Explosive Strength Mobility: 8min 2min each side Couch Stretch, 2min each side banded hamstring distraction 0:00 – 1:46 http://www.mobilitywod.com/daily/saturday-august-1st-2015/ Dynamic Warm Up: 5min Start dynamic warm up slow and end fast. This will prime the Athletes neurological system for the 400m Sprint. Do some research on track warm ups and proper running mechanics. Coach Athletes through […]
Saturday 8.22.15 WOD
WOD Teams of 2 “Tasty Cakes” x10 Legless Rope Climbs 100 Push Ups 400m Partner Carry 100 Pull Ups 100 Bounds (20,20) 400m Partner Carry 100 Push Ups x10 Legless Rope Climbs **Modify Partner Carry by both partners carrying bumper plate (45,25) **No time cap $ Out Have a great weekend!
Saturday 8.22.15 Competitor WOD
Strength Hang Muscle Snatch (1RM Hang Muscle Snatch) Strength Tall Snatch (5×3) WOD “Tasty Cakes” Teams of 2 x10 Legless Rope Climbs 100 Push Ups 400m Partner Carry 100 Pull Ups 100 Bounds (20,20) 400m Partner Carry 100 Push Ups x10 Legless Rope Climbs **Modify Partner Carry by both partners carrying bumper plate (45,25) **No time cap […]
Friday 8.21.15 WOD
Max Effort Lower Strength Clean (1RM: No Hook, No Foot, No Touch) WOD Happy Birthday Coach Kyle “The Tall Man” 10 Rounds 250m Row 15 Wall Balls (20,14) **30min time cap $ Out 3 Rounds 20sec. Scissor Kicks 20sec. Rest 20 sec. Flutter Kicks 20sec. Rest **Videos show movements on rings, we are performing on floor
Friday 8.21.15 Competitor WOD
Max Effort Lower Strength Clean (1RM: No Hook, No Foot, No Touch) WOD “The Tall Man” 10 Rounds 250m Row 15 Wall Balls (20,14) **30min time cap **Happy Birthday Coach Kyle Special Strength 4×6 Snatch Grip Deadlift Special Strength 5×5 Barbell Jumps **build across Special Strength 4×20 Glute Partials $ Out 3 Rounds 20sec. Scissor Kicks […]
