-
Crossfit Preteens and Teens 9.27.2016
Warm-up Dynamic running work- accumulate 800-1200 meters Demo Farmer’s carry DB clean and jerk 5-7 minutes for set up Metcon (Time) 6 Rounds 100 meter farmer carry 10 DB clean and jerks 10 sit ups Weightlifting clean and jerk Reset each rep split jerk
-
Protected: Tuesday 9.27.16 WOD NOTES
There is no excerpt because this is a protected post.
-
Monday 9.26.16 WOD
Max Effort Upper WOD In 6min find your 6RM “Bear Complex” –Then Immediately– “Down The Rabbit Hole” 1 Rounds 800m Run 80 Dubs (x3) 4 Bear Complexes –Then– 2 Rounds 400m Run 40 Dubs 2 Bear Complexes –Then– 3 Rounds 200m Run 20 Dubs 1 Bear Complexes **Rx = Work at your 6RM weight **Score […]
-
Protected: Monday 9.26.16 WOD NOTES
There is no excerpt because this is a protected post.
-
Crossfit Teens and Preteens 9.26.2016
Warm-up Dynamic running work- accumulate 800-1200 meters Demo Farmer’s carry DB clean and jerk 5-7 minutes for set up Metcon (Time) 6 Rounds 100 meter farmer carry 10 DB clean and jerks 10 sit ups Weightlifting clean and jerk Reset each rep split jerk
-
Sunday 9.25.16 WOD
Monster Mash! WOD “The CrossFit Total” Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max) NOTES: We will take 15min to complete each lift in the below sequence. 1×5 @ 30% 1×3 @ 55% 1×2 @ 70% 1×1 @ 90% (or, a weight without a doubt you can do for a single) 1×1 […]
-
Protected: Sunday 9.25.16 WOD NOTES
There is no excerpt because this is a protected post.
-
Saturday 9.24.16 WOD
WOD “Forces of Nature” Teams of 3 25min AMRAP Buy In: 3k Row –Then– 30 STOH (45,35) 30 Squat Cleans (75,55) 30 STOH (105,75) 30 Squat Cleans (135,95) 30 STOH (165,115) Max Squat Cleans (195,135) **Split up row and reps however **Score total reps of STOH and Squat Cleans **One works, 2 rest $ Out […]
-
Protected: Saturday 9.24.16 WOD NOTES
There is no excerpt because this is a protected post.