Sunday 4.19.15 Competitor WOD
Rest Day
Saturday 3.18.15 WOD
WOD Partner Up or Complete Solo “White” 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m run In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011 To learn more about White click here **35min time cap **OH Lunge […]
Saturday 3.8.15 Competitor WOD
Strength Cluster (2RM) WOD “White” 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m run In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011 To learn more about White click here **Partner Up or Complete Solo **35min time cap […]
Friday 4.17.15 WOD
Max Effort Lower Strength Sumo Deadlift (1RM – limit to 10 reps after warming up) WOD “Boom Boom Pow” 5 Rounds 6 Deadlifts (65% 1RM) 9 Bounds (30,24) 12 T2B **Bound over PVC **20min time cap $ Out 100 Barbell Side Bends **50 each side
Friday 4.17.15 Competitor WOD
Max Effort Lower Strength Sumo Deadlift (1RM – limit to 10 reps after warming up) WOD “Boom Boom Pow” 5 Rounds 6 Deadlifts (65% 1RM) 9 Bounds (30,24) 12 T2B **Bound over PVC Special Strength 4×12 Walking Good Morning Lunges **L+R=2 Special Strength 3×15 Banded Pull Throughs https://conjugatefitness.wistia.com/medias/a94gmd98sw Midline 100 Barbell Side Bends **50 each side […]
4.16.15 Box Brief
This week on barbell shrugged, we talk mobility and performance with Roop Sihota from MobilityWOD and San Francisco Crossfit. This is an important question. What are you doing right now to prepare for your next training session? You probably know the WOD well. Time, place, wardrobe, warm-up, etc. – That’s somewhat routine, right? But what […]
Thursday 4.16.15 WOD
Dynamic Effort Upper Strength Floor Press (6×4, build to heavy set without failure) WOD Running “Jackie” 800m Run 50 Thrusters (45,35) 30 Pull Ups $ Out Hollow Rocks, rest as needed between sets: 30sec. max reps 25sec. max reps 20sec. max reps 15sec. max reps 10sec. max reps 5sec. max reps
Thursday 4.16.15 Competitor WOD
Dynamic Effort Upper Strength Floor Press (6×4, build to heavy set without failure) WOD Running “Jackie” 800m Run 50 Thrusters (45,35) 30 Pull Ups Special Strength 4×8 1 arm DB Row **Build to a heavy set of 8 Special Strength 3 x max reps fat bar strict pull ups with thumb untucked Midline Hollow Rocks, rest […]
4.15.15 Box Brief
‘AB’ril Scoreboard Update Half way through ‘AB’ril and it looks like we will need to extend the scoreboard….
Wednesday 4.15.15 WOD
Explosive Strength WOD “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest $ Out 100 Banded Crunches
