Monday 8.24.15 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 @CFML On-Ramp Class #1 Intro: What is CrossFit? What makes our CrossFit Different? New Skill: Air Squat Deadlift Rope Climbs Double Unders W.O.D.: “Goonies” 15min AMRAP 1 Rope […]
Monday 8.24.15 Barbell Club
A: Power Clean + Clean (2×1+1×75, 2×1+1×78, 2×1+1×80) B: Shoulder Press (5×4-5×78) C: Front Squat (5×4-5×78) D: RDL (Romanian Deadlift) (3x5x92)
8.24.15 WOD NOTES
Max Effort Lower Mobility: 6min 4min (2min each side) 4:30 – 5:29 http://www.mobilitywod.com/daily/thursday-august-20th-2015/ 2min, hanging from rig. Internally and externally rotate and hang from one arm. There is a lot of value in this basic mobility piece, decompression of the joints and spin. Dynamic Warm Up: 5min Strength: 15min Overhead Squat (3RM) **Take from rack, no more […]
8.24.15 Competitor WOD
Max Effort Lower Strength Overhead Squat (3RM) **Take from rack, no more than 10 reps after 50% 1RM WOD “Scrapple” 40 Cal. Assault Bike 40 Front Squats (115,75) 40 Cal. Row 40 Back Squats (115,75) **No time cap Special Strength 1RM Sumo Deadlift Block Pull 4″ blocks & blue band Special Strength 4×10 Each Leg Lateral […]
8.23.15 Box Brief
Duh. Of course moms would love this workout. (Image: Courtesy of Northwest CrossFit) The Top Five Reasons Moms Love CrossFit By Seattle Refined Published: Aug 21, 2015 There is a common misconception that CrossFit is a workout for big, tough hulking men that want to beef up and hardcore fitness junkies. We admit, we had this impression at […]
Sunday 8.23.15 Competitor WOD
Rest Day
8.23.15 WOD NOTES
Explosive Strength Mobility: 8min 2min each side Couch Stretch, 2min each side banded hamstring distraction 0:00 – 1:46 http://www.mobilitywod.com/daily/saturday-august-1st-2015/ Dynamic Warm Up: 5min Start dynamic warm up slow and end fast. This will prime the Athletes neurological system for the 400m Sprint. Do some research on track warm ups and proper running mechanics. Coach Athletes through […]
Saturday 8.22.15 Competitor WOD
Strength Hang Muscle Snatch (1RM Hang Muscle Snatch) Strength Tall Snatch (5×3) WOD “Tasty Cakes” Teams of 2 x10 Legless Rope Climbs 100 Push Ups 400m Partner Carry 100 Pull Ups 100 Bounds (20,20) 400m Partner Carry 100 Push Ups x10 Legless Rope Climbs **Modify Partner Carry by both partners carrying bumper plate (45,25) **No time cap […]
Friday 8.21.15 Competitor WOD
Max Effort Lower Strength Clean (1RM: No Hook, No Foot, No Touch) WOD “The Tall Man” 10 Rounds 250m Row 15 Wall Balls (20,14) **30min time cap **Happy Birthday Coach Kyle Special Strength 4×6 Snatch Grip Deadlift Special Strength 5×5 Barbell Jumps **build across Special Strength 4×20 Glute Partials $ Out 3 Rounds 20sec. Scissor Kicks […]
8.21.15 WOD NOTES
Max Effort Lower Mobility: 6min NOTES: 3min Wall Sit Keg Stretch + 3min Keg Stretch Split into 2 groups if needed Dynamic Warm Up: 5min Strength: 12min Clean (1RM: No Hook, No Foot, No Touch) NOTES: Run this as an EMOM. Every minute the Athletes will make a lift and increase over the 12min, for a […]
