Protected: 8.6.15 WOD NOTES
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8.5.15 Box Brief
August 2015 Newsletter View this email in your browser The summer is off to a exciting start. The CrossFit Games came to a close and two new individuals, Ben Smith and Katrin Tanja Davidsdottir, were crowned Fittest on Earth. And of course it wouldn’t be the CrossFit Games without the name Rich Froning Jr,. and his team, […]
Wednesday 8.5.15 WOD
Explosive Strength Strength 3 Position Snatch (EMOM for 10min @ 60%1RM Snatch) **60%1RM ‘snatch’ not ‘3 position snatch’ WOD “Lady And The Tramp” 20min EMOM Evens: 5 Power Snatches (95,65) + 5 HSPU Odds: Cal Row (10,8)/Cal Bike (8,6) **Rotate odd with row and bike **Score total successful rounds out of a possible 10 $ Out […]
Wednesday 8.5.15 Competitor WOD
Explosive Strength Strength 3 Position Snatch (EMOM for 10min @ 60%1RM Snatch) **60%1RM ‘snatch’ not ‘3 position snatch’ Special Strength 6×3 OHS @ 50% 1RM + micro band WOD “Lady And The Tramp” 20min EMOM Evens: 5 Power Snatches (95,65) + 5 HSPU Odds: Cal Row (10,8)/Cal Bike (8,6) **Rotate odd with row and bike **Score […]
8.5.15 WOD NOTES
Announcement: August newsletter will post tonight. Please review for up and coming events and announcements. Explosive Strength Mobility: 5min 3min Keg Stretch over foam roller with hand on KB overhead. 2min Hanging from the rig, 2 handed or single handed. Dynamic Warm Up: 5min + Snatch Warm Up Strength: 10min. 3 Position Snatch (EMOM for 10min […]
Tuesday 8.4.15 WOD
Dynamic Effort Lower Strength Front Squat (8×2 @ 80% 1RM with 3sec. pause in bottom) WOD Fight or Flight….” 21 Squat Cleans (95,65) 400m Run 21Pull Ups 21 OHS (95,65) 21Pull Ups 400m Run 21 Squat Cleans **20min time cap $ Out 4 x Max Time Hollow Rock holds with 5# plate overhead
Tuesday 8.4.15 Competitor WOD
Dynamic Effort Lower Strength Front Squat (8×2 @ 80% 1RM with 3sec. pause in bottom) WOD “Fight or Flight….” 21 Squat Cleans (95,65) 400m Run 21Pull Ups 21 OHS (95,65) 21Pull Ups 400m Run 21 Squat Cleans **20min time cap Special Strength 3x Max Reps Sumo Semi-Stiff Legged 2″ Deficit Deadlifts @50% (DL 1RM) Special Strength […]
Protected: 8.4.15 WOD NOTES
There is no excerpt because this is a protected post.
8.4.15 Box Brief
Pan Am Medal Count Well, the XVII Pan American Games are now history. Held the third year of each Olympiad, these are essentially the Olympics of the Western Hemisphere. The 2015 edition, held in the city of Toronto and environs, was Canada’s third hosting of the event. With the exception of Canada, the USA, and a few smaller […]
Monday 8.3.15 WOD
Max Effort Upper Strength Split Jerk (3RM) WOD “Anti-Venom” In 15min Complete 15 Thrusters (135,95) 30 Burpees Over Bar 60 Ab Mat Sit Ups 120 Dubs (x2) **Score time $ Out 3 Rounds 20 Cal Assault Bike 20 MB Sit Ups (20,14)
