Month: February 2016

  • Wednesday 2.3.16 WOD

    Wednesday 2.3.16 WOD

    Explosive Strength WOD “CrossFit Open Prep #2” 18min AMRAP 75 Snatches (75,55,65,45) 60 Calorie Row 45 Wall Balls (20,14,14,12) 30 T2B (Rx=K2E) 15 Burpees to target (6″,6″,3″,3″) $ Out 2×50 Heavy Band Crunches  

  • Wednesday 2.3.16 WOD NOTES

    Explosive Strength Mobility: 5min Partner Mobility, 2min each. 0:00-2:35 http://www.mobilitywod.com/daily/tuesday-january-12th-2016/ Dynamic Warm Up: 5min Work in agility ladders. Suggested video below   WOD: 20min “CrossFit Open Prep #2” 18min AMRAP 75 Snatches (75,55,65,45) 60 Calorie Row 45 Wall Balls (20,14,14,12) 30 T2B (Rx=K2E) 15 Burpees to target (6″,6″,3″,3″) NOTES: Talk to the Athletes about a game […]

  • Untitled post 12692

    Warm-up Rope climb wars teams 1 vs 1 race to top losing team does 5 burpees 2 rounds each member of the team has to go Demo wall balls push press Weightlifting push press moderate weight 5×5 Metcon 10 min AMRAP 10 wall balls 10 push ups 10 push press  

  • Week of 2.1.16 Barbell Club

    Conjugate Strength Tuesday 1.  Overhead Squat (@ 70% 10×2) 2.  Hang Snatch (Build to Heavy Triple) 3.  Metcon (AMRAP – Rounds) 10 Min EMOM 2 Hang Snatches @ 60% 4.  Snatch Grip Dimel Deadlifts (@ 35% 3×20) 5.  Inverted Ring Rows (3 x Max or 3 x 10) Thursday 1.  Back Squat (@65% 5×5) 2.  Clean High Pull (3×8) 3.  Squat Clean […]

  • Tuesday 2.2.16 WOD

    Tuesday 2.2.16 WOD

    Dynamic Effort Upper Strength Incline Bench Press (6×3 @ 70%) WOD “Eva – short and light” 5 Rounds 400m Run 15 KB Swings (55,35) 15 Pull Ups $ Out 3×20 KB Oblique Cruches **each side  

  • Tuesday 2.2.16 WOD NOTES

    Dynamic Effort Upper Mobility: 4min Partner up and complete 2min on each Athlete 0:00-2:35 http://www.mobilitywod.com/daily/tuesday-january-12th-2016/ Dynamic Warm Up: 5min Today think about ways to increase the number of toros and upper body movements into the dynamic warm up. Example arm circles, x2 burpees then jog it out to the next cone. Strength Incline Bench Press (6×3 @ […]