Wednesday 11.11.15 WOD NOTES
Explosive Strength Mobility: 5min Coaches Choice, think front rack and overhead position Dynamic Warm Up: 5min WOD: 20min “Holbrook” 10 Rounds each for time: 5 Thrusters (115,75) 10 Pull-ups 100m Sprint Rest 1-Minute NOTES: Click the link below to check out average per round times of “Holbrook”. 1 min. rest is mandatory. If not Rx, […]
wednesday 11.11.15 Crossfit Teens
Mobility lax roll out on pectoral Warm-up 4 Minute AMRAP 10 air squats 10 tuck jumps 10 sit ups Skill Review Hand stand Push Up review HSPU- max reps HS holds- max time Pull Up review pull up- max reps kip- max kips Metcon EMOM 1 rope climb 2 snatches 3 burpees Midline 3 Minute […]
11.10.15 BOX Brief
Holiday Amazing Race December 12, 2015 Registration Now Open Click Here 2014 Event Pictures – 146 Athletes 2013 Event Pictures – 127 Athletes Event Details Teams of 4 **You must be familiar with the foundational movements of CrossFit to attend** (Each team member will need to sign up and pay separately) Date Saturday December 12, 2015 This […]
Tuesday 11.10.15 WOD NOTES
Dynamic Effort Upper Mobility: 5min 0:00-1:50 http://www.mobilitywod.com/daily/sunday-october-25th-2015/ Coaches choice from these 2 mobility pieces shown. Make sure you are educating the Athletes on why we are performing this mobility. Dynamic Warm Up: 5min Mix in the ergs this month so that Athletes can accumulate meters for RowVember Strength: 15min Press Complex (6×1 @ 75% Push Press+Push Jerk […]
11.9.15 Box Brief
Lifestyle Challenge Winner! First: Team Sanity Second: Team Fire Krakows Third: Team CroMagnon
Monday 11.9.15 WOD NOTES
Max Effort Lower Mobility: 6min 3min each side: http://www.mobilitywod.com/daily/thursday-october-15th-2015/ Dynamic Warm Up: 5min Strength: 15min Front Squat (1RM , 2 second pause in bottom) NOTES: Take from rack Why? The pause front squat can serve a few purposes, all more specific to the clean than the pause back squat. First, it helps train rate of force development […]
Sunday 11.8.15 WOD NOTES
Explosive Strength Mobility: 5min 0:00 – 2:15 http://www.mobilitywod.com/daily/thursday-october-29th-2015/ Dynamic Warmup: 5min + $out variation Add a variation of the $out. Example: 21-15-9 Row for Cals and Burpees 21-15-9 Assault Bike for Cals and Sit Ups Strength Clean From Blocks (@65% 1 RM Clean and Jerk ) Use blocks or foam pads to raise the height of […]
Friday 11.6.15 WOD NOTES
Plenty of time today, complete the cool down stretch Max Effort Lower Mobility: 5min http://www.mobilitywod.com/daily/wednesday-november-4th-2015/ Dynamic Warm Up: 7min Complete short dynamic warm up and then complete one round $ out as a group. Strength: 15min Good Mornings (8RM, flexed knee) **for out purposes, flexed knee means slight bend in the know. This movement is not […]
11.5.15 Box Brief
I Invited A Navy SEAL To Live With My Family For 31 Days. Here’s What I Learned by Jesse Itzler So many of us live our lives on autopilot. We do the same thing every day: wake up, go to work, come home, and have dinner. Repeat. When I found myself drifting in that direction, I […]
Thursday 11.5.15 WOD NOTES
Dynamic Effort Upper Mobility: 5min 0:00-1:50 http://www.mobilitywod.com/daily/sunday-october-25th-2015/ Coaches choice from these 2 mobility pieces shown. Make sure you are educating the Athletes on why we are performing this mobility. Dynamic Warm Up: 5min Mix in the ergs this month so that Athletes can accumulate meters for RowVember Strength: 15min Press Complex (6x Push Press+Push Jerk + […]
