Month: January 2016

  • Wednesday 1.20.16 WOD

    Wednesday 1.20.16 WOD

    Explosive Strength Warm-up Olympic Lifting Warm Up with Coach WOD “CrossFit Open Prep #3” 27 Calorie Row 27 GTOH (95,65,75,55) 21 Calorie Row 21 GTOH 15 Calorie Row 15 GTOH 9 Calorie Row 9 GTOH $ Out 3×20 MB Twist with feet anchored  

  • Wednesday 1.20.16 WOD NOTES

    NOTE: There is a mobility video for the cool down stretch Explosive Strength Mobility: 5min. Use red bands and double them up. http://www.mobilitywod.com/daily/wednesday-january-13th-2015/ Dynamic Warm Up: 5min Warm-up: 10min Olympic Lifting Warm Up with Coach NOTES: Go through an extended Bergerner WarmUp, Athletes should use  the barbell they are going to use in the WOD. […]

  • Wednesday 1.20.2016 Crossfit Teens

    Wednesday 1.20.2016 Crossfit Teens

    Warm-up Dynamic- coach’s choice Conditioning 10 squats- 20 DB arm raises 10 push ups- 20 tuck jumps 10 sit ups- 20 lunges Skill Review Work on Kip Practice- Superman & hollow Rocks Practice- Hip raises on rig Practice- shrugs on rig Demo Thruster pull ups Metcon 10 Minute AMRAP 9 Box jumps 8 Thrusters 7 […]

  • Tuesday 1.19.16 WOD

    Tuesday 1.19.16 WOD

    Dynamic Effort Lower Strength Back Squat (EMOM 10×2 @ 70%) WOD “Get Fuzzy” 5 Rounds 10 Deadlifts (225,155,185,135) 10 Cleans (135,95,115,75) 10 C2B (Pull Ups) **1 barbell per Athlete **Score time $ Out 100 Barbell Side Bends  

  • Tuesday 1.19.16 WOD NOTES

    Dynamic Effort Lower Mobility: 5min Work both exercises, 20 flexions each way. 0:00-1:45 http://www.mobilitywod.com/daily/sunday-january-3rd-2015/ Dynamic Warm Up: 5min Strength: 15min Back Squat (EMOM for 10min x2 @ 70%, from rack ) EMOM for 10min x3 Back Squats, from rack @ 70% NOTES: Why? Timing rest periods insures that Athletes perform strength movements in fatigued state, working different muscle […]

  • Tuesday 1.19.2016 Crossfit Preteens

    Tuesday 1.19.2016 Crossfit Preteens

    Warm-up Leg for Days! Frankenstein, scales, lunges, inchworms, squat turns, broad jumps New Skill Romanian Deadlifts With KB 10 each legs start at 15 lbs Metcon 30-20-10 Single Unders Kettlebell swings- 15/25 Goblet squats- 25/35 Midline knee raises- 3X10 Russian twists 3×20  

  • Week of 1.18.16 Barbell Club

    Conjugate Strength Tuesday 1.  Banded Back Squat – Double Orange (@ 55% + 25% Bands 10×2) 1.  Banded Back Squat – Single Red (@ 55% + 25% Bands 10×2) 2.  Snatch Balance (Build to Heavy Single (Min 7 sets)) 3.  Snatch from High Blocks (Above thigh – Build to Heavy Single (Min 7 sets)) 4.  Seated Good Mornings (3×10) 5.  […]

  • Monday 1.18.16 WOD

    Monday 1.18.16 WOD

    Max Effort Upper Strength Thruster (1RM  ) **Take from rack WOD “Hägar the Horrible” 15min AMRAP 2-4-6-8-10-12…… DB Clusters (45,25,35,15) 100m Shuttle Run **Score total reps (100m = 1 Rep) **Perform Shuttle Run in 10m increments **Shuttle sprints will be inside 🙂 $ Out 4×12 MB Wall Balls **Perform a sit up facing the wall and […]

  • Monday 1.18.16 WOD NOTES

    Max Effort Upper Mobility: 6min 2:40-6:24 Video Below 3min Keg stretch again today but use double LAX balls. 3min Side to side lunges as shown in video Dynamic Warm Up: 5min Have Athletes perform shuttle runs as part of warm up. Strength: 15min Thruster (1RM  ) **Take from rack NOTES: Take from rack. While coaching the […]

  • Monday 1.18.2016 Crossfit Teens

    Monday 1.18.2016 Crossfit Teens

    Warm-up Leg for Days! Frankenstein, scales, lunges, inchworms, squat turns, broad jumps New Skill Romanian Deadlifts With KB 10 each legs start at 15 lbs Metcon 30-20-10 Single Unders Kettlebell swings- 15/25 Goblet squats- 25/35 Midline knee raises- 3X10