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Protected: Friday 9.9.16 WOD NOTES
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Thursday 9.8.16 WOD
Dynamic Effort Lower WOD “The Chief” Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles ** Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total […]
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Crossfit Teens and Pre-teens 9.8.2016
Warm-up Dynamic- cone game running drills Demo KB cleans kick ups rope climbs Metcon (Time) 5 Rounds 6 KB cleans 6 Handstand Kick ups 1 rope climb Skill Review wall- balls 3×15 Double under practice
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Protected: Thursday 9.8.16 WOD NOTES
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Wednesday 9.7.16 WOD
Monster Mash! WOD “Panic Monster!” 400m Run ‘Fran’ (75,55,65,45) 400m Run ‘Fran’ (75,55,65,45) 400m Run **30min time cap **This workout is modeled after CrossFit Linchpin Test #1 $ Out Standing Heavy Band Crunches – 4×20
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Protected: Wednesday 9.7.16 WOD NOTES
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Week of 9.5.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Clean Pull + Clean + Jerk (1RM) 2. Split Jerk (6×2 @ 75%) 3. Back Box Squat – Single Red Band (Heavy Single) 4. Chest Supported Flat Bench Rows (2×12) 5. Banded Thrusters (2×8 Heavy) Wednesday/Thursday 1. Snatch (10 EMOM: 2 Snatches) 2. Snatch + OHS (8×1 @ 80% + 5-10#) […]
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9.6.16 Box Brief
5:45am Starts Today! Monday – Friday Barbell Club – Wayne Starts Today 5:30pm CLICK HERE FOR SCHEDULE/LOCATIONS AND TO SIGN UP
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Tuesday 9.6.16 WOD
Max Effort Lower WOD #1 Snatch EMOM 20min, 2 reps Increase weight every 4min. WOD #2 EMOM 15min Min 1- Row 250/200m Min 2 – Run 200m Min 3- 2 Bar Muscle Ups (x4 jumping) –Immediately– 5 Min AMRAP Burpees **Score successful rounds + burpees $ Out 3x1min GHD Face Up Plank
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Crossfit Teens and Pre-teens 9.6.2016
Warm-up Dynamic warm up running drills- accumulate .5miles Metcon (AMRAP – Reps) 10 minute AMRAP 5 pull-ups 10 push-ups 15 squats Demo Introduce front squat Front squat 3×6
