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Friday 9.23.16 WOD
Max Effort Upper Strength Off **Prepare for CF Total Sunday 9.25.16 WOD “Trix” 5 Rounds 200m Run 15 Bench Press (95,65,75,55) 1 Seated legless rope climb (10′) $ Out 200m Walk with 2 heavy KBs in front rack position (70,55)
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Protected: Friday 9.23.16 WOD NOTES
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Thursday 9.22.16 WOD
Dynamic Effort Lower Strength Overhead Squat (10-8-6-4-2, from ground) **same weight across WOD “Heavy Isabel” 30 Squat Snatches (185,135,135,95) **15min time cap $ Out AMRAP 7 5 Burpees 5 Wall Balls
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Crossfit Teens and Preteens 9.22.2016
Warm-up Dynamic- leg heavy lunges squat turns bunny hops broad jumps scales frankensteins Demo Box jumps- set up Push ups Metcon (AMRAP – Rounds) 7 Minute EMOM 7 Box jumps 7 push ups Back Squat Build Heavy not to failure 1x1x1x1x1x1x no more than 10
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Protected: Thursday 9.22.16 WOD NOTES
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9.21.16 Box Brief
BRING A FRIEND DAY IS THIS WEDNESDAY. IF THEY SIGN UP WE WILL GIVE YOU $20 CASH! Are friends and family asking you about CrossFit after seeing your rocking bod? Stop just talking about CrossFit and start inviting them. Who do you know just like you that would LOVE the community and workouts at The Main […]
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Wednesday 9.21.16 WOD
Bring a Friend! WOD “Dreaming way to loud!” 20min AMRAP Teams of 2 12/8 Cal Row 10 KB Swings (55,35) 50′ Lunge **Score total successful full rounds $ Out 4min Tabata Barbell Side Bends
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Wednesday 9.21.16 WOD NOTES
Bring a Friend! Mobility: 5min 3min each side, 2:30 – 4:30 VIDEO LINK Perform with Athletes and coach them through the WHY and HOW. Dynamic Warm Up: 5min Complete line warm up today to encourage community on bring a friend day. WOD: 20min “Dreaming way to loud!” 20min AMRAP Teams of 2 12/8 Cal Row […]
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Crossfit Teens 9.21.2016
Warm-up Dynamic- leg heavy lunges squat turns bunny hops broad jumps scales frankensteins Demo Box jumps- set up Push ups Metcon (AMRAP – Rounds) 7 Minute EMOM 7 Box jumps 7 push ups Weightlifting Back Squat Build Heavy not to failure 1x1x1x1x1x1x no more than 10
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Tuesday 9.20.16 WOD
Dynamic Effort Upper WOD “Dawson’s Creek” 5 Rounds 50 Dubs (x3) 25 K2E 20sec. OH Barbell Hold (185,135,155,115) $ Out 30-20-10 Cals Row 15-15-15 Bench Press **moderate weight, no fails on 15 reps
