Saturday 2.7.15 WOD
WOD Partner Up! “Saigon Kick” 20min AMRAP 100m Run 20 Sit Ups 20 KB Swings (55,35) 20 Wall Balls 20 Dubs (x3) **Each Round increase run by 100m and reps by 10 **One works one rest, run at the same time Extra Credit Have a great weekend!
Saturday 2.7.15 Competitor WOD
Strength Snatch Balance (1RM) WOD “Saigon Kick” 20min AMRAP 100m Run 20 Sit Ups 20 KB Swings (55,35) 20 Wall Balls 20 Dubs (x3) **Each Round increase run by 100m and reps by 10 **One works one rest, run at the same time Special Strength DB Hex Holds (45,25) 4 x max time hold
2.6.15 Box Brief
February 2015 Newsletter View this email in your browser The CrossFit Season is upon us! February 26th kicks off the first of five workouts announced in the 2015 CrossFit Open. More than 300,000+ CrossFitters worldwide will toss their names into the hat and test their fitness. This year CrossFit has introduced both a ‘scaled’ […]
Friday 2.6.15 WOD
Max Effort Upper Strength Bench Press (3RM – normal grip) WOD Happy 47th Birthday Michal! 21-15-11 Split Snatches (95,65,75,55) Up Downs Shoot Throughs **20min time cap Extra Credit 3 Rounds 20 V-Ups 20 Superman
Friday 2.6.15 Competitor WOD
Max Effort Lower Strength Bench Press (3RM – normal grip) WOD Happy 47th Birthday Michal! 21-15-11 Split Snatches (95,65,75,55) Up Downs Shoot Throughs **20min time cap Special Strength 4×15 Chest Supported Rows http://conjugatefitness.wistia.com/medias/6rre8wvcap Special Strength 3×12 inverted barbell rows, not banded http://conjugatefitness.wistia.com/medias/mc8tqoiog7 Abs/Core 3 Rounds 20 V-Ups 20 Superman Finisher/Recovery 4×15 Reverse Hypers Glute Partials http://conjugatefitness.wistia.com/medias/1emg2sswm3 […]
2.5.15 Box Brief
A couple BIG milestones, congratulations due! CFML & R5 Athletes Russell Karten and Lisa Hermanovich – Congrats on overcoming a tough year. Looking forward to a 2015, full of comebacks and PRs! Restaurant Gets Hate Emails From ‘CrossFit People’ for Trying to Go Vegan [….]But business dropped off as regulars, especially those who had grown accustomed to […]
Thursday 2.5.15 WOD
Dynamic Effort Lower Strength Clean (8×2 @ 80% 1RM) **This is a squat clean WOD “The Come Back” 15min AMRAP 60 Calorie Row 50 MB Sit Ups (20,14) 40 Box Jumps (24,20) 30 Back Racked Lunges (95,65)(L+R=2) 20 Power Cleans (95,65) 10 Muscle Ups (bar or ring) **1MU = 3 Pull Ups + 3 Push Ups […]
Thursday 2.5.15 Competitor WOD
Dynamic Effort Lower Strength Clean (8×2 @ 80% 1RM) **This is a squat clean WOD “The Come Back” 15min AMRAP 60 Calorie Row 50 MB Sit Ups (20,14) 40 Box Jumps (24,20) 30 Back Racked Lunges (95,65)(L+R=2) 20 Power Cleans (95,65) 10 Muscle Ups (bar or ring) **1MU = 3 Pull Ups + 3 Push Ups […]
2.4.15 Box Brief
How Bradley Cooper Became My CrossFit Inspiration By our very own Lauren Napolitano, Psy.D. Read more here I joined CrossFit in August 2014. I love the classes, and the community is phenomenal. In many ways, it feels like a co-ed fraternity. Everyone is friendly and laughing all of the time. It’s the most fun I’ve ever […]
Wednesday 2.4.15 WOD
Explosive Strength Strength 3 Position Snatch (EMOM for 12min @ 60% Hang Snatch) **High Hang + Hang + Ground WOD “Infinite” 8 Rounds 8 Thrusters (95,65) 8 T2B **20min cap Extra Credit 4 x 30sec. GHD PVC Paddeling
