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Monday 1.11.16 WOD NOTES
Max Effort Lower Mobility: 4min 2min each side: Couch Stretch Dynamic Warm Up: 5min Finish with Athletes performing squat jumps and laying on floor performing hip extension. Example: 3 Rounds: 10 Squat Jumps + 10 Hip Extensions Strength: 12min Weighted Step-ups (24,20 Back Racked,Build to a heavy 10 (L+R=2)) NOTES: Athletes can triple up to […]
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Monday 1.11.15 Crossfit Teens
Warm-up For 4 minutes 30 seconds jump to 45 lb plate 30 seconds sit ups Special Strength Review squat Back squat 5X3 Skill Review Pull ups Push ups Metcon Cindy 12 minute AMRAP 5 pull ups— ring rows 10 push ups—snake ups 15 squats Midline 3 minute tabata–plank
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Sunday 1.10.16 Box Brief
“The only place I can … really catch you on that midline is the glute-ham developer and L-sits.” Greg Glassman talks to a group at CrossFit HQ about including more work on the GHD and the L-sit in training.
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Sunday 1.10.15 WOD
Explosive Strength Skill 10 x Lower from a handstand against the wall to your feet as slowly as possible **count seconds out loud, score your slowest time **Rx+ performs in free handstand WOD “Burner” 21-15-9 Assault Bike for Cals Toes Through Rings –Then– 21-15-9 Row for Cals HSPU **Rx+ HSPU to 4″ negative $ Out […]
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Sunday 1.10.16 WOD NOTES
Explosive Strength Mobility: None Dynamic Warm Up: 8min 3min. Add Gymnastics Warm Up, Coaches choice as to which parts that want to add. Skill: 15min 10 x Lower from a handstand against the wall to your feet as slowly as possible, perform to a negative **count seconds out loud, score your slowest time **Rx+ increase negative […]
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Saturday 1.9.16 Box Brief
Former Games athletes and champions weigh in on what they love about the Open. “Lots of people … are doing things that they never thought possible just because they’re in that atmosphere of, one, competition, and two, of support from the community,” says Dan Bailey. “If you’re thinking about the Open but you’re not really […]
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Saturday 1.9.16 WOD
WOD Partner Up! “Body Language” 25min AMRAP Time Keeper: 400m Run AMRAP 10 Overhead Barbell Lunges (115,75,95,65) 12 K2E 15 Box Jumps (30,24,24,20) 20 KB Swings (70,55,55,35) **Pick up where you left off, score total rounds + reps $ Out Have a great weekend!
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Friday 1.8.16 Box Brief
CrossFit A Church? Growing numbers of people are finding meaningful community in places outside of church. Learn how the CEO of CrossFit, Greg Glassman, thinks of his work as church, perhaps even religion. Learn more about Harvard Divinity School and its mission to illuminate, engage, and serve at www.hds.harvard.edu.
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Friday 1.8.16 WOD
Max Effort Lower Strength **Score heaviest weight used as each set 1. Front Squat (1×5) 2. Front Squat (1×10) 3. Front Squat (1×15) WOD “Grimm’s Fairy Tale” 12min AMRAP 1 Round of “DT” 2 Rounds of “Cindy” **”DT”: 12 DL+9HPC+6STOH (155,105,135,95) **”Cindy”: 5PU+10PU+15SQ **Score Rounds + Reps (count all reps) $ Out 3×15 Partner med ball sit ups […]
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Friday 1.8.16 WOD NOTES
Max Effort Lower Mobility: 5min Coaches choice Dynamic Warm Up: 5min Strength: 20min **Score heaviest weight used as each set 1. Front Squat (1×5) 2. Front Squat (1×10) 3. Front Squat (1×15) NOTES: Budget 20min for the strength, 5min to warm up, 5min to Complete 5RM, 5min to complete 10RM, 5min to complete 15RM. Athletes should take 3-5 […]
