Monday 8.31.15 Competitor WOD
Max Effort Upper Strength Muscle Snatch (1RM) WOD “Good & Plenty” 5 Rounds: Row Cal (12,10) + 7 TTB Run 100 Meters + 7 STOH (135,95) **Score time Special Strength 6×3 Behind The Neck Strict Press Special Strength 4 Rounds 30sec. Seated Banded Pull Downs Special Strength 3×12 Each Side DB Rear Delt Raise Midline 100 […]
8.30.15 WOD NOTES
Explosive Strength Mobility: 0min NOTES: Added warm up extention Dynamic Warm Up: 5min + Warm Up Extension Warm-up Extension: 10min EMOM 10 min 3 Seated Box Jumps (24+,20+) 6 Jumping Lunges (L+R=1) NOTES: Focus is on explosiveness of hip during seated box jumps. The jumping lunges will fatigue the hip flexors, quads and hamstrings. Making it […]
Sunday 8.30.15 Competitor WOD
Rest Day
Saturday 8.29.15 Competitor WOD
1RM Oly Variation Strength Clean (1RM) WOD “Captain Crunch” Teams of 2 AMRAP 20: 30 Burpee Bar Hops 30 C2B 30 Power Cleans ** Power Clean weight increases each round. Round 1 – 135, 95 Round 2 – 155, 105 Round 3 – 185, 135 Round 4 – 205, 145 Round 5 – AMRAP at 225, […]
8.28.15 Box Brief
An Easy Drill to Instantly Improve Your Rowing Efficiency Breaking Muscle HQ Real Athletes. Real Coaches. Real Knowledge. Few workouts are won on the rower. But many workouts are lost on it. A lack of rowing efficiency can hit you where it hurts. In fact, poor technique can make any movements after your bout on the […]
8.28.15 WOD NOTES
Max Effort Upper Mobility: 8min 4min on each side. 0:00 – 1:40 http://www.mobilitywod.com/daily/wednesday-july-8th-2015/ Dynamic Warm Up: 5min Strength: 12min Front Rack Hold (3 x Max Time @ Body Weight) **Score total seconds of longest hold NOTES: Why? This is the position where the Clean becomes the Jerk. The rack hold is a great way to teach Athletes […]
Friday 8.28.15 Competitor WOD
Max Effort Upper Strength Front Rack Hold (3 x Max Time @ Body Weight) **Score total seconds of longest hold Strength Bench Press (5RM with Axel Bar + micro Band) WOD Happy 24th B-Day WOD Stephanie Siravo! 24,21,18,15,12,9,6,3 Calorie Row Strict Press (75,55) **No time cap Special Strength 3 x Max Reps Strict Ring Push Ups Special […]
9.27.15 Box Brief
DC council considers personal training bill BY QUANICIA ALSTON FRIDAY, JULY 31ST 2015 Crossfit CEO/Founder Greg Glassman discusses a proposal that would require all DC fitness instructors to meet educational requirements
Thursday 8.26.15 On-Ramp
Announcement Starting September 19, 2015 On-Ramp will be held during the schedule below First Saturday of each month @ R5 Third Saturday of each month @ ML CLICK HERE TO VIEW THE NEW SCHEDULE @CFR5 On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s […]
Thursday 8.26.15 Competitor WOD
Dynamic Effort Lower Strength Deadlift (15×1 @ 85% 1RM ) **Do not touch and go Strength Back Squat (1×8 @ 55% + micro band tensnion ) WOD “Cheez Wiz” In 13min Complete: 3 Rounds 30 Sec. Max Sit Ups 15 Deadlifts (185,115) 400m Run **Score total sit ups and time in comments **Choose your DL weight carefully, […]
