Saturday 9.26.15 WOD
Announcements • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 WOD Partner Up or Complete Solo “The Seven” 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups **Female Weights: Thruster 95, Deadlift 155, KB Swings 55 $ Out Have a great weekend! A […]
Friday 9.25.15 WOD
Announcements • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Max Effort Upper Strength Cluster (1RM – Squat Clean Thruster) WOD “When Monkeys Fly!” 5 Rounds 1:00 Max Clean & Jerk @ 80% 1:00 Rest 1:00 Max Rope Climbs 1:00 Rest **1 rope climb = 1 modification **Score total reps $ Out Tabata Plank to Failure
Thursday 9.24.15 WOD
Announcements • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Dynamic Effort Lower Strength Back Squat (6×3 @ 50% Tempo 2-1-1-0) 2sec. decent 1sec. pause 1sec. accent No pause at the top WOD “Up Front & Personal” In 8min Complete 200 Dubs (x2) 1RM Snatch In 8min Complete 70 Burpees 1RM Snatch In 8min Complete […]
Wednesday 9.23.15 WOD
Announcement • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Explosive Strength Strength Knee Jumps (Max max weight) Score Max Weight **Scale to height WOD “Yes I Can-Can” 3 Rounds 100m Farmers Carry (75,55) 20 Wall Balls (20,14) 20 Pistols (L+R=2) **Farmers Carry: DB in each hand $ Out 100 Standing Banded Ab Crunches
Tuesday 9.22.15 WOD
Announcement Lifestyle Challenge Starts October 1 Nutrition Seminar 10.10.15 Dynamic Effort Upper Strength Push Press (6×3 @ 70% 1RM) WOD “Congeniality is My Middle Name” 5 Rounds 400m run 15 Push Press (95,65) **20min time cap $ Out 4 Rounds 30sec. on 30sec. Off Partner Med Ball Tosses (20,14)
Monday 9.21.15 WOD
Announcement Lifestyle Challenge Starts October 1 Nutrition Seminar 10.10.15 Max Effort Lower Strength Front Squat (3RM ) WOD “1/2 Robbo” 750m Row –Then– 10-8-6-4-2 Power Cleans (155,105) Muscle ups –Then– 750m Row **1 MU = 1 jumping MU or 1 C2B + 1 Push Up **20min time cap $ Out Assault Bike 50 Cals
Sunday 9.20.15 WOD
WOD “The Other Total” 1RM Clean 1RM Bench Press 1RM Overhead Squat Rules The rules for the lifts will need to be simple and well understood by everybody, both the lifters and people in the position of judging them, so we’re all on the same page. The idea is that when you post a The […]
Saturday 9.19.15 WOD
Announcement 9.19.15 Butterfly Pull Up Clinic @ CFML – Ardmore 9.20.15 “The Other CrossFit Total” WOD “Two Fingered Salute” Teams of 2 5 x 5 Min AMRAPs 1. 10 Snatches (75,55) + 10 Box Jumps (24,20) 2. 10 Cal Assault Bike + 10 Burpees 3. 10 Hang Squat Clean (75,55) + 10 Wall Balls (20,14) […]
Friday 9.18.15 WOD
Max Effort Upper Strength Incline Bench Press (1RM) WOD “Charmed by a snake….” 12min AMRAP 12 Alternating DB Split Snatches (60,45) 15 Pull Ups **Score rounds + reps $ Out 4×20 Banded DB Side Bends **each side __________________________________________ Announcement 9.18.15 Butterfly Pull Up Clinic @ CFML – Ardmore 9.19.15 “The Other CrossFit Total”
Thursday 9.17.15 WOD
Dynamic Effort Lower Strength Box Squats (Narrow Stance 12×2 @ 80% 1RM) **Olympic Lifting receiving stance WOD “Lincoln Park After Dark” 14min AMRAP 50 Cal Row 40 Wall Balls (20,14) 30 T2B 20 Clean and Jerks (135,95) 10 Burpees **Score total rounds + reps $ Out 50 Banded Good Mornings ______________________________________ Announcement Sunday 9.19.15 – “The […]
