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Thursday 9.24.15 Crossfit preteens
Warm-up Agility Ladder work Dynamic warm up New Skill Presses Strict press push press Special Strength Strict press 3X3 Push press 5X5 Metcon Why Fran, Why!? 21-15-9 Ring Rows dumbbell thrusters Midline Med Ball Partner Sit ups 3X20
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Wednesday 9.23.15 Box Brief
This is a BIG deal! CrossFit wins battle with National Strength and Conditioning Association The National Strength and Conditioning Association is asking the public to disregard the claims its study made regarding injuries in CrossFit. After two years of inaction and litigation, the NSCA has finally issued an erratum, or correction, regarding one of its most prominent studies. The study, “Crossfit-Based […]
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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
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Wednesday 9.23.15 Competitor 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 Strength Snatch (Score heavy single) 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85%x1, 90%x1, then a Heavy Single WOD “Yes I Can-Can” 3 Rounds 100m Farmers Carry (75,55) 20 Wall Balls (20,14) 20 Pistols (L+R=2) […]
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Wednesday 9.23.15 WOD NOTES
Explosive Strength Mobility: 6min 3min each side couch stretch + mini WOD of KB swings to prepare for knee jumps Dynamic Warm Up: 5min + mini WOD Use the speed ladder today to prep Athletes neurological for the knee jumps. Mini WOD: Unbroken KB Swings 20-10-5-10-20 **Use a moderate weight, Men : 55 or 45, […]
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Tuesday 9.22.15 Box Brief
WheyCo Protein will be at the Boxes this week handing out samples. Let them know what you think. Tuesday 5-7pm @ Main Line – Ardmore Wednesday 5-7pm @ Main Line – Wayne WheyCo Protein is a subscription based protein supplier. Every month we ship out quality supplements for less. Simple is better. CHOOSE YOUR PLAN Why We […]
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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)
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Tuesday 9.22.15 Competitor WOD
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 Special Strength 3×15 Weighted Push Ups Special Strength 3×15 Standing Banded LAT Pull Down https://instagram.com/p/o8uc6cHwmJ/?taken-by=lauraphelpssweatt Special Strength 3×8 Barbell Upright Row, against max band tension $ Out 4 Rounds […]
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Tuesday 9.22.15 WOD NOTES
@ ML, drop 1/2 of rings for mobility Dynamic Effort Upper Mobility: 6min We will use this mobility for the next 3 weeks. Complete the first 2 movements in the video using rings. 3min each movement. 0:00 – 2:06 http://www.mobilitywod.com/daily/friday-april-24th-2015/ Dynamic Warm Up: 5min Refer to 9.21.15 warm up notes. Strength: 15min Push Press (6×3 @ […]
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9.21.15 Box Brief
Lifestyle Challenge Starts in 9 Days! Sign Up at the Box Starting Wednesday 9.23.15 Still not sure about jumping in??? Check out last years testimonial videos. [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]
