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Friday 11.20.15 WOD NOTES
Max Effort Lower Mobility: 8min 4min wall sit + 2min each side couch stretch Dynamic Warm Up: 5min Strength: 5min Back Squat (1 Attempt Max Reps Back Squat (45,35)) **You may not stop movement NOTES: Stop Athletes if they begin to pause at the top or bottom of the movement. Once the hips extend at the […]
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Thursday 11.19.15 WOD
Don’t forget…. Free Handstand Push Up Clinic Saturday 12-2pm Dynamic Effort Upper Strength Bench Press (9×3 @ 50% + band tension) 3×3 Wide, 3×3 Normal, 3×3 Narrow WOD “Rowing Helen” 3 Rounds for Time: Row 500m 21 Kettlebell swings (55,35) 12 pull-ups $ Out DB Grip Work 3 x Max time hold end of DB Announcements […]
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Thursday 11.19.15 WOD NOTES
Dynamic Effort Upper Mobility: 5min Repeat from Monday, Will use this mobility for the next 3 week DE Cycle. 2:00 -3:10 http://www.mobilitywod.com/daily/tuesday-november-10th-2015/ Dynamic Warm Up: 5min Strength: 15min Bench Press (9×3 @ 50% + band tension) 3×3 Wide, 3×3 Normal, 3×3 Narrow Why? In a traditional bench press, as the bar is pressed away form the […]
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Wednesday 11.18.15 WOD
Don’t forget…. Free Handstand Push Up Clinic Saturday 12-2pm Explosive Strength Strength Snatch From Blocks (3×3 @ 65% Below Knee, 3×3 @ 65% Above Knee) Use blocks or foam pads to raise the height of the bar WOD “CrossFit Games Open 13.1” 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# […]
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Wednesday 11.1815 WOD NOTES
Explosive Strength Mobility: 6min 3min each side 0:50 – 2:50 http://www.mobilitywod.com/daily/thursday-october-22nd-2015/ If you run out of rig space, Athletes can partner up and hold opposite sides of the band. Dynamic Warm Up: 5min Strength: 15min Snatch From Blocks (3×3 @ 65% Below Knee, 3×3 @ 65% Above Knee) Use blocks or foam pads to raise the height […]
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11.17.15 Box Brief
Adopt-A-Family Holiday Adopt-A-Family to support wounded veterans and their families. We have been matched with two amazing families – details on their wish lists and the process for donating will be available at the boxes right after Thanksgiving.
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Tuesday 11.17.15 WOD
Thanksgiving Holiday Schedule Thursday 11.26.15 9am Outdoor WOD Radnor Memorial Park, map below. Boxes Closed Friday 11.27.15 9:30am & 4:30pm (babysitting at both WODs) Dynamic Effort Lower Strength Box Squats (10×2 @ 50% + band tension, low box, normal stance) WOD “No Scrubs” 21 Cal Row 21 Thrusters (95,65) 15 Cal Bike 15 Thrusters 9 Cal Row 9 Thrusters 15 […]
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Tuesday 11.17.15 WOD NOTES
Dynamic Effort Lower Mobility: 8min 2min each side couch stretch 2min each side 1/2 pigeon Dynamic Warm Up: 5min Strength: 15min Box Squats (10×2 @ 50% + band tension, low box, normal stance) Why? Stresses good technique while allowing the Athlete to sit back onto a box, keeping their shins vertical, placing the load onto the […]
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11.16.15 Box Brief
Thanksgiving Holiday Schedule Thursday 11.26.15 9am Outdoor WOD Radnor Memorial Park, map below. Boxes Closed Friday 11.27.15 9:30am & 4:30pm (babysitting at both WODs)
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11.16.15 WOD
Thanksgiving Holiday Schedule Thursday 11.26.15 9am Outdoor WOD Radnor Memorial Park, map below. Boxes Closed Friday 11.27.15 9:30am & 4:30pm (babysitting at both WODs) Max Effort Upper Strength Bench Press (1RM + 1 block) **Use a single yoga block to decrease to eccentric load WOD “C’mon ‘n Ride The Train” In 12min Complete: 3 Rounds 10 Hang […]
