Tuesday 7.14.15 Competitor WOD
Dynamic Effort Upper Strength Power Jerk (6×3 @ 70% 1RM, w/ 3sec. pause in bottom) WOD “The Track Triplet” 2012 CrossFit Games 3 Rounds 8 Split Snatches 115,75 7 Bar Muscle Ups 400m Run **20min time cap **7 Bar MUs = 7 C2B + 7 Diamond PU Special Strength 4×12 Seated DB press **Sit on floor, […]
7.13.15 Box Brief
Kelly Starrett on the 80/20 of Mobility and Performance By popular demand, this episode features Kelly Starrett. He’s trained CrossFit athletes for more than 130,000 hours (!) and his clients include Olympic gold medalists, Tour de France cyclists, world record holders in Olympic lifting and powerlifting, Crossfit Games medalists, … CLICK HERE TO LISTEN
Monday 7.13.15 WOD
Max Effort Lower Strength Back Squat (1RM – Less than 10 reps past 50%) WOD “Rocket Man” 21-15-9 Deadlifts (225,135) Thrusters (95,65) **1 bar per Athlete, weight must be changed between movements **20min time cap $ Out 1×30 Reverse Hypers **1 BIG set, try not to break up, go heavy
Monday 6.13.15 Competitor WOD
Max Effort Lower Strength Back Squat (1RM – Less than 10 reps past 50%) WOD “Rocket Man” 21-15-9 Deadlifts (225,135) Thrusters (95,65) **1 bar per Athlete, weight must be changed between movements **20min time cap Special Strength 8RM Good Morning Special Strength 3 x 2min max Reps Box Squats, Bar + Micro Band Midline 100 Standing […]
7.12.15 Box Brief
Nuggets & Pearls “How can I get abs?” Click Here for more – Barbell Shrugged 1. Be consistent and patient. The very first thing to realize is that leaning up is….. 2. Put in more abdominal work. Doing endless sets of crunches in hopes of spot reducing fat is fiction. But that said….. 3. How […]
Sunday 7.12.15 WOD
Explosive Strength Strength Max distance empty sled push in 1min Strength Depth Jump for max height (x20 reps (30,24)) **Step off box at knee height WOD “Crocodile Rock” Every 3min for 30min Calorie Row (18,15) 6 Burpee Box Jumps (24,20) 6 TNG Power Snatches (85,60) ** TNG: Touch n’ Go **Score slowest round $ Out 4min […]
Sunday 7.12.15 Competitor WOD
Explosive Strength Strength Depth Jump for max height (x20 reps (30,24)) Step off box at knee height Strength Snatch Complex (Snatch + OHS **build to a heavy) Strength Sotts Press (5,3,3,1,1 **build across) https://youtu.be/nw9k086aXLk WOD “Crocodile Rock” Every 3min for 30min Calorie Row (18,15) 6 Burpee Box Jumps (24,20) 6 TNG Power Snatches (85,60) ** TNG: Touch n’ […]
7.11.15 Box Brief
Announcement Don’t Forget….Beach WOD 9am Avalon 30th Street Beach Click Here To Map Directions
Saturday 7.11.15 WOD
WOD Partner Up! “Rough Seas” Teams of 2 1500m Row (switch every 250m) 75 Hang Power Snatches (75,55) 75 Thrusters (75,55) 75 Hang Power Snatches (75,55) 1500m Row (switch every 250m) $ Out Have a great weekend!
Saturday 7.11.15 Competitor WOD
Rest Day
