Tuesday 3.15.16 WOD NOTES
Dynamic Effort Upper Mobility: 6min 3min each side. 0:00 – 1:50 http://www.mobilitywod.com/daily/tuesday-february-9th-2016/ Dynamic Warm Up: 5min Strength Muscle Snatch (12×2 @ 70%) **5min to get to 70%, then complete as group every 40sec. NOTES: How? Start with the bar on the floor in a traditional snatch set up. From here focus on orienting the elbows to […]
Monday 3.14.16 Box Brief
CrossFit Teens Strength & Conditioning Camp Who: Teens starting 6th grade and up When: 5 weeks, 6.22.16 – 7.29.16 Monday, Wednesday, Friday 8:00 – 9:15am Cost: x3 week $145; x2 week (Wed & Fri) $115 CrossFit Kids Ages 4-7 Who: Kids, age 4 – 7 When: 6 weeks, 4.2.16 – 5.7.16 Saturday 8:00 – 8:45am Cost: $75 CrossFit PreTeens Spring Session Who: PreTeens, age 10 – […]
Monday 3.14.16 WOD NOTES
Max Effort Lower Mobility: 5min Dynamic Warm Up: 5min Strength: 15min Back Squat (20RM) NOTES: Why? Repetition Method. The repetition method of training is generally used to increase the Athletes strength endurance, a typical limiting factor in most Athletes absolute strength. The repetition method has long been a part of the conjugate method of programming […]
Sunday 3.13.16 Box Brief
ENDURANCE/RUNNING CLUB SURVEY We are considering adding a CrossFit Endurance/Running Club to the schedule this Spring and Summer and we need your feedback! Click here to take the survey
Sunday 3.13.16 WOD NOTES
Competition Day! Mobility: None Dynamic Warm Up: None Have Athlete complete the below warm up as they arrive, start WOD demo on time. Warm Up: AMRAP 200m Row or Run 1 Round of “Cindy” WOD: 45min “Good Initiative, Bad Judgement” 1/2 “Griff” (12min) 400m Run 200m Run backwards, 400m Run 200m Run Backwards –5min Rest– […]
Saturday 3.12.16 Box Brief
March 2016 Newsletter View this email in your browser The CrossFit Open is in full swing and Friday nights may never be the same. The WODs have not disappointed and the turnout of athletes and fans have helped push everyone to dig a little deeper. Let’s keep the momentum up, come out and […]
Friday 3.11.16 Box Brief
16.3….Friday Night Lights See you there. 5:30pm @ CFML-ARdmore Rx Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Scaled Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 5 jumping chest-to-bar pull-ups
Friday 3.11.16 WOD NOTES
Max Effort Lower Mobility: 4min 2min each side, couch stretch Dynamic Warm Up: 5min Strength: 12min Seated Bound for Max Height **Sit on box at knee height NOTES: Bounding over PVC How? Video below Why? Most Athletes take advantage of the stretch reflect created during the eccentric loading phase of the jump. The seated box […]
Thursday 3.10.16 WOD NOTES
Dynamic Effort Upper Mobility: 6min 3min each side. 0:00 – 1:50 http://www.mobilitywod.com/daily/tuesday-february-9th-2016/ Dynamic Warm Up: 5min Strength Muscle Snatch (12×2 @ 65%) **Complete as EMOM NOTES: How? Start with the bar on the floor in a traditional snatch set up. From here focus on orienting the elbows to the sides so that you can exaggerate the […]
Wednesday 3.9.16 WOD NOTES
Competition Day! Mobility: 5min NOTES: Overhead shoulder mobility with LAX, coaches choice Dynamic Warm Up: 5min WOD: 40min “Sarah Barracuda” 9-15-21 KB Swings (70,55,55,35) Burpee over KB –5min Rest– 21-15-9 Power Cleans (95,65,75,55) Thrusters (95,65,75,55) –5min Rest– 3 Rounds 200m Run 15′ HS Walk (Rx=3 wall walks) **Score total time, minus rest NOTES: WOD #1: […]
