Friday 1.9.14 Competitor WOD
Dynamic Effort Upper Strength Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM + 10#) If you fail, decrease weight by 5# and complete only normal and narrow grip WOD “Dude looks like a lady “ In 6min complete: 15-12-9 Thrusters (95,65) C2B In 5min complete: 12-9-6 Thrusters C2B In 4min complete: 9-6-3 Thrusters […]
Thursday 1.8.14 WOD
Max Effort Lower Strength Good Mornings (8RM from the rack) WOD “Up and Over” 21-15-9 SDHP (95,65) OHS (95,65) Burpee Bar Hops Extra Credit 100 banded crunches http://conjugatefitness.wistia.com/medias/vsimceik9m
Thursday 1.8.14 Competitor WOD
Max Effort Lower Strength Good Mornings (8RM from the rack) WOD Up and Over (Time) 21-15-9 SDHP (95,65) OHS (95,65) Burpee Bar Hops Special Strength 3×8 dimmel deadlifts build acrosshttp://conjugatefitness.wistia.com/medias/h9hkjks7cs Special Strength 4×20 banded pull throughshttp://conjugatefitness.wistia.com/medias/a94gmd98sw Special Strength 3×6 GHR with hands behind head Abs/Core 100 banded cruncheshttp://conjugatefitness.wistia.com/medias/vsimceik9m Finisher/Recovery 100 banded leg curls
Wednesday 1.7.15 WOD
Explosive Strength WOD “Ledesma” 20-Minute AMRAP of: 5 Parallette Handstand Push-ups 10 Toes-Through-Rings 15 Med Ball Cleans, 20# Extra Credit 3×20 DB Leg Raises http://conjugatefitness.wistia.com/medias/8c8j4byaot Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an […]
Wednesday 1.7.15 Competitor WOD
Explosive Strength Strength Clean Complex (Power Clean + 2 Front Squats + Jerk) **Build to a heavy complex, no misses allowed WOD Ledesma (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Parallette Handstand Push-ups 10 Toes-Through-Rings 15 Med Ball Cleans, 20# Abs/Core 3×20 DB Leg Raises http://conjugatefitness.wistia.com/medias/8c8j4byaot
Tuesday 1.6.15 WOD
Max Effort Upper Strength Floor Press (5RM with Fat Bar) **Fat Bar weights 25# WOD “Bananarama” 12min AMRAP 15 Snatches (95,65) 15 Box Jumps (20,16) 15 Snatches 15 Box Jumps (24,20) 15 Snatches 15 Box Jumps (30,24) 15 Snatches 15 Box Jumps (34,28) Max Snatches **Score total reps Extra Credit 4×30 sec. max flutter kicks http://conjugatefitness.wistia.com/medias/32bel9z8l7
Tuesday 1.6.15 Competitor WOD
Max Effort Upper Strength Floor Press (5RM with Fat Bar) **Fat Bar weights 25# WOD “Bananarama” 12min AMRAP 15 Snatches (95,65) 15 Box Jumps (20,16) 15 Snatches 15 Box Jumps (24,20) 15 Snatches 15 Box Jumps (30,24) 15 Snatches 15 Box Jumps (34,28) Max Snatches **Score total reps Special Strength 3×12 DB incline bench press **Prop […]
1.5.15 Box Brief
CrossFit Kids & Teens Winter & Springs 2015 Schedule Starts January 5, 2015 Monday 4:30pm CrossFit Teens (13-18) Tuesday 4:30pm CrossFit Pre-Teens (8-12) Wednesday 4:30pm CrossFit Kids (5-8) Thursday 4:30pm CrossFit Teens & Pre-Teens Saturday 10:40am CrossFit Kids (5-8) CrossfitKids@CrossFitMainLine.com
Monday 1.5.14 WOD
Dynamic Effort Lower Strength Box Squats (8×2 @ 80% 1RM – Below Parallel ) WOD “Nasty Girls” 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# **25min time cap **MU Modification: 7MUs = 14 PU + 14 Diamond Push Ups Extra Credit 3×20 Russian Twist (L+R=1)
Monday 1.5.14 Competitor WOD
Dynamic Effort Lower Strength Box Squats (8×2 @ 80% 1RM – Below Parallel ) WOD “Nasty Girls” 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# **25min time cap Special Strength 3×12 Straight Legged GHD Deadlift http://conjugatefitness.wistia.com/medias/re1edqsr40 Special Strength 50 Single Legged Good Mornings – each leg http://conjugatefitness.wistia.com/medias/mqfl5vhwxg […]
