-
Saturday 2.20.16 WOD
Announcement CrossFit Open FREE Skills Clinic #2 Saturday 12-1:30 – Ardmore Dubs, Pull Ups, HSPU WOD Partner Up! “The Southern Blitz” In 40min Complete: 50 Thrusters (95,65,75,55) 50 Burpees 50 Bar Muscle Ups (Rx=C2B) 1 Mile Run –5min Rest– 50 T2B (Rx=K2E) 50 Cals Assault Bike **Score time, if you do not finish your score […]
-
Friday 2.19.16 Box Brief
CrossFit Open FREE Skills Clinic #2 12:00 – 12:45pm Double Unders Tired of doing x3 singles in the WOD? Come learn some strategies to get those dubs down 12:45 – 1:30pm Pull-Ups and Hand Stand Push Ups Coaches Ana and Byrnsey team up to help you use those hips to get a kipping pull-up and improve your HSPU
-
Friday 2.19.16 WOD
Max Effort Upper Strength Close Grip Bench (1RM ) WOD “Snatch Speed Ladder” 12-9-6 Snatch (135,95,95,65) Snatch (155,105,105,75) Snatch (185,125,125,95) –At 8min mark start WOD #2 WOD #2 100 Sit Ups 100 Dubs (x3) $ Out 4x30sec Superman holds
-
Friday 2.19.16 WOD NOTES
Max Effort Upper Mobility: 5min Coaches Choice Dynamic Warm Up: 5min Strength: 15min Close Grip Bench (1RM ) NOTES: Why? Tricep dominate. Just like all conjugate variations if we can increaser variation 1RM we will increase our conventional 1RM. How? Hands shoulder width apart, Look for elbows out to far, dropping bar to quickly. Coach proper set […]
-
Week of 2.15.16 Barbell Club
Tuesday 1. Overhead Squat (@ 80% 8×2) 2. Clean + 2 Front Squats + 2 Jerks (1RM) 3. Barbell Lateral Step Ups (3×8) 4. Bent Over Row (3×10) 5. Snatch Grip Deadlift off 8″ Blocks (3×12) Thursday 1. Box Jump – Max Height (Standing Box Jump for Max Height) 2. 1 Snatch High Pull + 1 Hang Power Snatch + 1 […]
-
Thursday 2.18.16 WOD
Dynamic Effort Lower Strength Sumo Deadlift (24×1 @ 50% + Band Tension ) **Record weight and band color in comments WOD Happy 18th Birthday Jack Dwyer. Join Jack at the 6am Wayne workout. “Jack’s Complex” 18 Min AMRAP 1 Clean Complex 1 Bar Complex **Todays weight is based on your age. Start with a bar weighing […]
-
Thursday 2.18.16 WOD NOTES
Dynamic Effort Lower Mobility: Complete after dynamic warm up. Complete 4x20sec. isometric holds with band, video below Dynamic Warm Up: 5min Strength: 12min Sumo Deadlift (24×1 @ 50% + Band Tension (green, blue) **Record weight and band color in comments NOTES: Give athletes 2min to get bar to 50% + band tension. Then start the clock, […]
-
Thursday 2.18.2016 Crossfit preteens
Warm-up Dynamic Gymnastics Toes to Bar -practice Demo wall balls Metcon 20-15-10-5 Toes to bar burpees wall balls
-
Wednesday 2.17.16 WOD
Explosive Strength WOD “Tabata Fight Gone Bad” Complete 8 consecutive intervals of each movement before moving to the next: Wallballs (20,14) SDHP (75,55) Box Jumps (20,20) Push Press (75,55) Row For Cals **1 Interval = 20 sec. Work + 10sec. Rest **There is no additional rest between exercises **Each exercise is scored by the weakest […]
-
Wednesday 2.17.16 WOD NOTES
Explosive Strength Mobility: 5min 3min each side: Coach Stretch 2min: 0:00- 1:30 http://www.mobilitywod.com/daily/sunday-february-14th-2016/ Dynamic Warm Up: 5min WOD: 20min “Tabata Fight Gone Bad” Complete 8 consecutive intervals of each movement before moving to the next: Wallballs (20,14) SDHP (75,55) Box Jumps (20,20) Push Press (75,55) Row For Cals **1 Interval = 20 sec. Work + 10sec. […]
