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Protected: Tuesday 9.20.16 WOD NOTES
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Protected: Monday 9.19.16 WOD NOTES
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Monday 9.19.16 WOD
Max Effort Lower Strength Off **Prepare for CF Total Sunday 9.25.16 WOD “Bad, Bad, Not Good” 4 Rounds 15/12 Cal Assault Bike 12 Burpee Box Overs (20) 9 Clusters (135,95,115,75) **18min time cap, add 1 sec for every remaining rep $ Out 12 Round Tabata Row Sprint
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Crossfit Teens and Preteens 09.19.2016
Warm-up Dynamic leg heavy high knees butt kicks lunges runner stretches Conditioning 1 mile run Demo Review clean 1- lift off 2-power position 3-shrug and high pull 4-flip and dip 5- stand tall Review Back squat Metcon (Time) 5 rounds 1- clean 2-push press 3-back squat 4- push press
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Sunday 9.18.16 WOD
Monster Mash! Complete each one of these short workouts as hard and fast as you can. Score each one separately. Wodify will add all the times together, for your total time worked. WOD “If you pace, you lose” — Begin at 0:00– 21 Thrusters (95,65,75,55) 21 Pull Ups –Begin at 5:00– 21 Deadlifts (225,155,185,135) 21 Burpee […]
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Protected: Sunday 9.20.16 WOD NOTES
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Saturday 9.17.16 WOD
WOD “The Donger” Teams of 3 EMOM for 24min 1. 2 Rope Climbs 2. 25 MB Sit Ups (14,10) 3. Max Calorie Row **Score total calories rowed for your team $ Out Have a great weekend!
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Protected: Saturday 9.17.16 WOD NOTES
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Week of 9.19.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Snatch (2RM ) 2. Banded Back Squat – Single Red (1RM) 3. Anderson Back Squat (4×5 @ 70%) 4. Shoulder Press (8RM) 5. Weighted Back Extensions (3×10) Wednesday/Thursday 1. RDL + Hang Clean + Jerk (8×1 Build Across) (RDL video below) 2. Back Squat (6×2 @ 75%) 3. Overhead Squat (1×8 […]
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Friday 9.16.16 WOD
Max Effort Lower Strength Squat Clean **In 6min build to a heavy WOD “Elizabeth” 21-15-9 Clean, 135# / 95# Ring Dips **Athlete must pass through the front squat. Note in comments full squat clean required. $ Out 4min Tabata “L” Sit Holds
