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Wednesday 3.6.16 WOD NOTES
Competition Day! Mobility: none Dynamic Warm Up: None Instead, As Athletes enter have them row 2000m and then get barbell ready for movement demo. Movement Demo: 5min WOD: 45min – Written by Coach Mike Petrizzo “The Unforgiven” 45 Minute AMWAP: 200m run 1,2,3,4,5,6,7……. Burpee Bar Hop + Deadlift Burpee Bar Hop + Squat Clean Burpee […]
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Wednesday 4.06.2016 Crossfit Teens
Warm-up Dynamic- 3-4 minutes 1/2 mile run Weightlifting Front squat (1×1) From the rack Build heavy in 10 lifts Not to failure Demo Review HSPU Review stink bugs Review cleans Metcon (Time) 4 rounds 10 HSPU (stink bugs) 10 squat cleans 100 meter run
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Tuesday 3.5.16 WOD
Dynamic Effort Upper Strength Bench Press (Score 3×5) 1x8x55% 1×6+5# 1×6+5# 3×5+5# **Starting weight=5% heavier than last week WOD “Leprechaun Sighting“ 8 Rounds Row 200/150m 10 KB Swings (70,55,55,35) 2 Bar or Ring Muscle Ups **1MU = 3 C2B + 3 Push Ups (this is a scale) **20min time cap $ Out 100 Barbell Side […]
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Tuesday 3.5.16 WOD NOTES
Dynamic Effort Upper Mobility: 3min 3min 0:00-3:15 http://www.mobilitywod.com/2015/08/14-day-mobility-challenge-7-green-lights-day-14/ Dynamic Warm Up: 5min Strength Bench Press (Score 3×5) 1x8x55% 1×6+5# 1×6+5# 3×5+5# **Starting weight=5% heavier than last week NOTES: Similar to yesterday, Athletes should complete a set every 2min to finish in under 15min. WOD: 20min “Leprechaun Sighting“ 8 Rounds Row 200/150m 10 KB Swings (70,55,55,35) 2 […]
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Monday 4.4.16 WOD
Dynamic Effort Lower Strength Squat Clean (Score 3×5) 1x8x55% 1×6+5# 1×6+5# 3×5+5# **Starting weight=5% heavier than last week WOD “Charlie Bit My Finger” In 20min Complete: 10 Rounds 5 Front Squats (185,135, 155,115) 3 HSPU to 4″ negative (Rx=HSPU) **Barbell from ground $ Out “Sit Up Flight Simulator” Unbroken Sit Ups 50-40-30-20-10-20-30-40-50 **Feet anchored
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Monday 4.4.16 WOD NOTES
Mobility: 8min 2min each side adductor smash 0:00 – 1:53 http://www.mobilitywod.com/daily/saturday-march-26th-2016/ 2min each side 0:00 – 1:40 http://www.mobilitywod.com/daily/tuesday-march-15th-2016/ Dynamic Warm Up: 5min Strength: 15min Squat Clean (Score 3×5) 1x8x55% 1×6+5# 1×6+5# 3×5+5# **Starting weight=5% heavier than last week NOTES: Switching up the programing order for the next 3 weeks. We will complete DE work on Monday and Tuesday, […]
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Monday 4.5.2016 Crossfit Teens
Warm-up Dynamic- heavy leg Team sprint relays Weightlifting Front squat 3 sets work up to weight 5X5 Demo Review thruster Review Pull up Met-Con 11-9-7-5-3-1 Thruster/pull ups
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Sunday 3.3.16 WOD
WOD Todays Competition WOD, courtesy of Coach Byrnsey “Trust me…I’m a Doctor” — 0min -12min — 100 Dubs (x2) 90 Walking Lunges (L+R=2) 80 Air Squats — 12min – 24min– 70 Push Ups 60 Russian KB Swings (55,35) 50 Box Jumps (20,20) — 24min – 36min — 40 Pull Ups 30 Ring Dips 20 Burpees […]
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Sunday 3.3.16 WOD NOTES
Mobility: None Dynamic Warm Up: 5min Make it fast pace Movement Demo: 5min Read you audience and make the demo quick. Review the standards and work 1 on 1 with new Athletes. WOD: 45min Todays Competition WOD, courtesy of Coach Byrnsey “Trust me…I’m a Doctor” — 0min -12min — 100 Dubs (x2) 90 Walking Lunges […]
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Saturday 4.2.16 WOD
WOD “Prancercise” Teams of 2 EMOM 5 Thrusters (95,65,75,55), until you and your partner complete 100 Burpees –3min Rest– 5 Rounds Each EMOM 5m-10m-15m Shuttle Run Max KB Swings (55,35,45,25) **Score total time and total KB swings in comments **WOD #1: Alt. partners every round. Resting partner holds deadlift in lockout (135,95,115,75) **WOD #2: Alt. […]
