Wednesday 1.28.15 WOD
Warm Up x3 Plyo Push Ups Every 15sec for 10 Rounds WOD “Bombo Genisus” 2000m Row Then, 30-20-10 Dubs (x3) Sit Ups *20min time cap Extra Credit 100 banded pull aparts laying on bench
Wednesday 1.28.15 Competitor WOD
Warm-up x3 Plyo Push Ups Every 15sec for 10 Rounds Strength Power Snatch (12×1 @ 70% 1RM) Strength Power Clean (12×1 @ 70% 1RM) WOD “Bombo Genisus” 2000m Row Then, 30-20-10 Dubs (x3) Sit Ups *20min time cap Extra Credit 100 banded pull aparts laying on bench
1.27.15 Box Brief
Winter Storm “Juno”, Schedule Update 1.27.15 Normal Schedule. Posts to blog, email and social media will be made is schedule changes. WHAT IS A FOAM ROLLER, HOW DO I USE IT, AND WHY DOES IT HURT? Self-myofascial release, also known as “foam rolling,” has transformed from a once mysterious technique used only by professional athletes, […]
Tuesday 1.27.15 WOD
Max Effort Upper Strength Press Complex (1RM – Push Press + Power Jerk + Split Jerk) **Take from rack WOD “Glass Ceiling” 7 Rounds 1 Deficit HSPU 3 Burpee Bar Muscle Ups 5 Hang Power Snatches (95,65) 7 Bounds (30,24) **20min time cap Extra Credit 100 Pallof Press **50 each side
1.27.15 Competitor WOD
Max Effort Upper Strength Press Complex (1RM – Push Press + Power Jerk + Split Jerk) **Take from rack WOD “Glass Ceiling” 7 Rounds 1 Deficit HSPU 3 Burpee Bar Muscle Ups 5 Hang Power Snatches (95,65) 7 Bounds (30,24) **20min time cap Special Strength 3×8 DB High Pull Special Strength Windmill Reverse Fly https://www.youtube.com/watch?v=mYpUNmyHa7o Abs/Core […]
1.26.15 Box Brief
Winter Weather As of now no changes to the schedule. Stay tuned to the blog, your email and social media sites for updates. The Ten Commandments of Weightlifting . . . and of Life Click Here for the full article The iron bar has spoken. Here are the Ten Commandments of Weightlifting. Conveniently, these also […]
Monday 1.26.15 WOD
Dynamic Effort Lower Strength Clean (12×2 @ 75% 1RM) **This is a squat clean, TNG WOD “2015 Firefighter Throwdown Event 4” 10min AMRAP 60 Wallballs (20,14) 30 Deadlifts (255, 165) 15 Pull Ups **Rx+ Fat Bar Deadlifts Extra Credit 3×20 Banded GHD Sit Ups To Parallel http://conjugatefitness.wistia.com/medias/3iv3lhdksc
Monday 1.26.15 Competitor WOD
Dynamic Effort Lower Strength Clean (12×2 @ 75% 1RM) **This is a squat clean, TNG WOD “2015 Firefighter Throwdown Event 4” 10min AMRAP 60 Wallballs (20,14) 30 Deadlifts (255, 165) 15 Pull Ups **Rx+ Fat Bar Deadlifts Special Strength 50 Banded Pull Throughs http://conjugatefitness.wistia.com/medias/a94gmd98sw Special Strength 3×30 Belt Squat Walking (L+R=1) http://conjugatefitness.wistia.com/medias/20vte1e8is Abs/Core 3×20 Banded GHD […]
1.25.15 Box Brief
Yoga at CrossFit R5 11am Don’t forget, Yoga is this Sunday at R5, 11am
Sunday 1.25.15 WOD
Explosive Strength Jumps Depth Jumps 6x 12″ 6x 16″ 6x 20″ 6x 24″ 6×26″ WOD “The Chief” Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Extra Credit 3x30sec. Partner Leg Throws http://conjugatefitness.wistia.com/medias/5mauzrsej7
