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Saturday 3.19.16 WOD
Partner Up! WOD “Curley Boo Johnson” 50-40-30-20-10 Bench Press (Rx+ = 3/4BW,Rx=1/2BW) Cals on Assault Bike KB Swings (70,55,55,35) **25min time cap **One works, One rest $ Out Have a great weekend!
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Friday 3.18.16 WOD
CrossFit Open 16.4 Friday Night Lights starting at 5:30pm – Ardmore Max Effort Upper Strength Push Press (1RM, less than 10reps past 50%) WOD “Meadowlark Lemon” 50-40-30-20-10 Row for Cals **3min rest between each set, score total time including rest $ Out Find a 8RM OH Barbell Sit Up with Feet Anchored
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Friday 3.18.16 WOD NOTES
Max Effort Upper Mobility: 5min Classic banded overhead distraction with front rack, Coaches choice Dynamic Warm Up: 5min Strength: 12min Push Press (1RM, less than 10reps past 50%) NOTES: Look for classic midline faults; hyper extension as a way to fall under bar and leading with knees in eccentric motion rather than hips. WOD: 25min […]
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Thursday 3.17.16 WOD
Dynamic Effort Lower Strength Hang Squat Snatch (12×2 @ 70%) WOD Happy St. Patricks Day! “Lucky Charms” 200m Run 17 Deadlifts (225,135) 17 Burpees Bar Hops 200m Run 17 Front Squats (135,95) 17 Burpess Bar Hops 200m Run 17 OHS (95,65) 17 Burpees Bar Hops 200m Run **15min time cap $ Out 3×20 Barbell Side […]
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Thursday 3.17.16 WOD NOTES
Dynamic Effort Lower Strength: 15min Hang Squat Snatch (12×2 @ 70%) NOTES: Week 2, new DE lower. Allow Athletes to warm up for 3min then compete 12×2 every 1min as a group. Why? The abbreviated positioning of the hang snatch allows for use to focus on technique, especially the second and third pull. The distance […]
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Week of 3.14.16 Barbell Club
Conjugate Strength Tuesday 1. 12 min EMOM 1 Snatch @ 70% Continue ascending 2. Overhead Squat (4×3) 3. Banded Clean Speed Pull (@55% (or up 5%) + 30% Bands) 4. L-Sit Single Arm DB Press (2×10) 5. One Arm DB Row (2×12) 6. KB Skull Crushers (3×10) 7. Standing Overhead Banded Tricep Extensions (1×200) Thursday […]
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Wednesday 3.16.16 WOD
Competition Day WOD “Mandofun” –0:00-5:00– 21 Thrusters (95,65,75,55) 21 Pull Ups –0:00-5:00– 21 Deadlifts (225,155,185,135) 21 Burpees Over The Bar –0:00-5:00– 9 MUs (C2B) 9 Snatches (135,95,115,75) –0:00-5:00– 15 Thrusters 15 Pull Ups –0:00-5:00– 15 Deadlifts 15 Burpees Over The Bar –0:00-5:00– 9 MUs (C2B) 9 Snatches **Score the time of each segment $ Out […]
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Wednesday 3.16.16. WOD NOTES
Competition Day Mobility: 5min Coaches choice, pic your favorite Dynamic Warm Up: 5min WOD: 30min “Mandofun” –0:00-5:00– 21 Thrusters (95,65,75,55) 21 Pull Ups –0:00-5:00– 21 Deadlifts (225,155,185,135) 21 Burpees Over The Bar –0:00-5:00– 9 MUs (C2B) 9 Snatches (135,95,115,75) –0:00-5:00– 15 Thrusters 15 Pull Ups –0:00-5:00– 15 Deadlifts 15 Burpees Over The Bar –0:00-5:00– 9 […]
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Tuesday 3.15.16 Box Brief
CONGRATULATIONS Congratulations to Coach Ana and Mike Shine for qualifying for the 2016 Pan American Masters Olympic Weightlifting Championship in Puerto Rico. They will both be going to San Juan in June. Ana also qualified for the World Championships in Germany in early October. A shout out also goes to Steve Parent for placing top […]
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Tuesday 3.15.16 WOD NOTES
Dynamic Effort Upper Mobility: 6min 3min each side. 0:00 – 1:50 http://www.mobilitywod.com/daily/tuesday-february-9th-2016/ Dynamic Warm Up: 5min Strength Muscle Snatch (12×2 @ 70%) **5min to get to 70%, then complete as group every 40sec. NOTES: How? Start with the bar on the floor in a traditional snatch set up. From here focus on orienting the elbows to […]
