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Friday 9.11.15 WOD
No Max Effort this week, prepare for “The CrossFit Total” on Sunday WOD “Manhattan” 3 Rounds 20 Cal No Legs Assault Bike 18-15-12 Burpees KB Swings (55,35) **No time cap $ Out 1min Middle + 30sec. each side Heavy Band Static Ab Crunch
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9.11.15 WOD NOTES
No Max Effort this week, prepare for “The CrossFit Total” on Sunday Mobility: 2:53 – 4:36 http://www.mobilitywod.com/daily/wednesday-september-9th-2015/ This is our classic overhead banded distractions with added pieces. Make sure you watch the entire video. Dynamic Warm Up: 7min NOTES: Lengthen this our today. Add something new. If you choose to complete a short WOD with Kbs […]
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Friday 9.11.15 Competitor WOD
No Max Effort this week, prepare for “The CrossFit Total” on Saturday WOD “Manhattan” 3 Rounds 20 Cal No Legs Assault Bike 18-15-12 Burpees KB Swings (55,35) **No time cap Midline 1min Middle + 30sec. each side Heavy Band Static Ab Crunch Finisher/Recovery 15min Sled Pull
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Thursday 9.10.15 WOD
No Max Effort this week, prepare for “The CrossFit Total” on Sunday Dynamic Effort Upper Strength Power Clean (5,5,3,3,2,2,1,1@ 70% 1RM) **These reps are not TNG, reset each at the bottom of each rep. **Perform as EMOM WOD “Ring Row Fran” 21-15-9 Thrusters (95,65) Elevated Strict Ring Rows $ Out 100 Barbell Side Bends
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9.10.15 WOD NOTES
No Max Effort this week, prepare for “The CrossFit Total” on Sunday Dynamic Effort Upper Mobility: 5min Week 2 of this mobility piece. We will repeat this mobility next week, week 3. 1:31 – 2:36 http://www.mobilitywod.com/daily/sunday-august-30th-2015/ Dynamic Warm Up: 5min Strength: 15min Power Clean (5,5,3,3,2,2,1,1@ 70% 1RM) **These reps are not TNG, reset each at the bottom of […]
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Thursday 9.10.15 Competitor WOD
No Max Effort this week, prepare for “The CrossFit Total” on Saturday Dynamic Effort Upper Strength Power Clean (5,5,3,3,2,2,1,1@ 70% 1RM) **These reps are not TNG, reset each at the bottom of each rep. **Perform as EMOM Strength Shoulder Press (1×8 @ 70% + micro band tensnion ) WOD “Ring Row Fran” 21-15-9 Thrusters (95,65) Elevated Strict […]
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Wednesday 9.9.15 WOD
No Max Effort this week, prepare for “The CrossFit Total” on Sunday Explosive Strength Skill Work 5 rounds 30sec. Max Dubs 1min. Rest **1 burpee penalty for every rep difference from best to worst set **Score total number of dubs completed each round WOD “Tequila Sunrise” 10 Rounds 200m Run 3 C2B (evens) 3 Bar […]
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Wednesday 9.9.15 Competitor WOD
No Max Effort this week, prepare for “The CrossFit Total” on Saturday Explosive Strength/Oly Variation Strength Clean (12×1 Squat Clean @ 50% + micro band (orange) Strength Snatch (12×1 @ 70% with 30sec. rest) WOD “Tequila Sunrise” 10 Rounds 200m Run 3 C2B (evens) 3 Bar Muscle Ups (odds) 30 Dubs (50 singles) **Modify Bar MUs with […]
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9.9.15 WOD NOTES
No Max Effort this week, prepare for “The CrossFit Total” on Sunday Explosive Strength Mobility: 4min 2min each side, Coaches choice, foam roll or LAX calves Dynamic Warm Up: 5min Skill Work 5 rounds 30sec. Max Dubs 1min. Rest **1 burpee penalty for every rep difference from best to worst set **Score total number of […]
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Wednesday 9.9.15 CrossFit Teens
Mobility Focus on leg stretch Extended runners’ lunge hold pigeon hold ankle stretch hamstring stretch Warm-up Jog 3 times- faster each round frankensteins – scales walking lunges – bunny hops bound – broad jump Skill Review Introduce and review squat Rope climbs Metcon 21-15-9 Squats push ups sit ups after each round perform the following […]
