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Monday 10.26.15 WOD NOTES
Max Effort Lower Mobility: 5min Lifestyle Challenge – Day 26 Dynamic Warm Up: 5min Get creative this week. Do some research on ways to warm up the Athletes while keeping them talking. Strength: 15min Clean From Blocks (1RM, bar below knee) Use blocks or foam pads to raise the height of the bar How? The clean […]
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Monday 10.26.15 Crossfit Teens
Mobility Upper body stretches roller under upper back, stretch upwards to grab a barbell Warm-up 10 sit ups 10 scissor kicks 20 mountain climbers’ X3 New Skill Introduce the snatch Practice Metcon 5 Rounds for Time 100 meter run 10 deadlifts 10 burpees 1 rope climb Midline V-ups 3×10
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10.25.15 Box Brief
Debunking Fitness Myths: Weightlifting Celebrity trainer Mark Langowski reveals whether lifting weights will really make you bulky.
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Sunday 10.25.15 WOD
Announcement Barbell Club Cancelled Sunday 10.25.15 Explosive Strength Mobility Strength Tall Snatch (in 10min build to a heavy) **Be aggressive in the 3rd pull, under the bar WOD “Chiclets” 30-20-10 Back Squat (135, 95) Alternating Leg Split Jerk (135,95) **14min time cap $ Out 10-9-8-7-6-5-4-3-2-1 Assault Bike for Cals 2 x Situps _____________________________________ Lifestyle Challenge 10.1.15 […]
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Sunday 10.25.15 WOD NOTES
Announcement Barbell Club Cancelled Sunday 10.25.15 Explosive Strength Mobility Strength Tall Snatch (in 10min build to a heavy) **Be aggressive in the 3rd pull, under the bar NOTES: Why? The tall snatch can help train and reinforce the proper mechanics of the pull under the bar, and train speed, aggressiveness, confidence and precision in the turnover. […]
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10.24.15 BOX Brief
CrossFit will be hosting a new online competition in early November. The competition will consist of Snatch, Clean & Jerk and 1 metcon. It will also have weight classes and age groups. Check out the link below for more info on this competition coming early November. CrossFit Liftoff
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Saturday 10.24.15 WOD
Announcement Barbell Club Cancelled Sunday 10.25.15 Mobility WOD Partner Up! “Tag Team Title” Teams of 2 5 min AMRAP 5 KB Goblet Squats (55,35) 5 KB Swings (55,35) 5 min AMRAP 7 Push Press (95,65) 7 SDHP (95,65) 5 min AMRAP 10 Squats 10 Push Ups 5 min AMRAP 7 Box Jumps (24,20) 7 Pull […]
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10.23.15 Box Brief
Winter Hoodies Pre-Order Ends Today Limited pieces available
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Friday 10.23.15 WOD
Announcement Barbell Club Cancelled Sunday 10.25.15 Max Effort Lower Mobility Strength Back Rack Lunge (20RM, L+R=2) WOD “Howl-O-Scream” 4 Rounds 2 Rope Climbs 200m Sprint 8 Alt. DB Squat Snatches (60,35) 200m Sprint **You must pass through the bottom of the OHS squat $ Out Row Meters: 500-400-300-200-100 Rest 1:1 ___________________________________ Lifestyle Challenge 10.1.15 – 10.30.15 […]
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10.23.15 WOD NOTES
Max Effort Lower Mobility: 5min Dynamic Warm Up: 5min Over the next week focus on expanding the dynamic warm up by adding new movements Strength: 15min Back Rack Lunge (20RM, L+R=2) NOTES: Take from rack. Athletes need to warm up by completing multiple reps. After warm up, if Athletes complete several reps and think they can […]
