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Protected: Thursday 10.6.16 WOD NOTES
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Thursday 10.6.16 WOD
Dynamic Effort Lower WOD “Freestyle ‘Fran’” 45 Thrusters (95,65) 45 Pull Ups **Partition as needed to complete 45 reps of each exercise as quickly as possible. $Out Box Squat (2-2-2-2-2 @ 75%, below parallel)
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Crossfit Preteens 10.06.2016
Warm-up Dynamic- leg heavy Demo wall balls squat stand release catch KB lunges in each hand Metcon (AMRAP – Rounds) EMOM 10 minutes 6 wall balls 6 KB lunges Weightlifting Deadlift Deadlift -light to moderate reset @ every rep
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Crossfit Teens 10.05.16
Warm-up Dynamic- leg heavy Demo wall balls squat stand release catch KB lunges in each hand Metcon (AMRAP – Rounds) EMOM 10 minutes 6 wall balls 6 KB lunges Weightifting Deadlift Deadlift -light to moderate reset @ every rep
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Wednesday 10.5.16 WOD
Monster Mash! WOD Happy 27th Birthday Jenna Dubov! Enjoy this 27 minutes of work today!!! “Sticky Wicket” In a 7min window 800m Run 1 Rounds ‘Cindy’ Max Clean and Jerks (135,95,115,75) –3min Rest In a 7min window 600m Run 2 Rounds of ‘Cindy’ Max Clean and Jerks (155,105,135,95) –3min Rest In a 7min window 400m […]
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Protected: Wednesday 10.5.16 WOD NOTES
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Tuesday 10.4.16 WOD
Dynamic Effort Upper WOD “Reverence” 800m Run 100 Dubs (x2) 50/40 Cal Bike 100 Dubs 800m Run $ Out 30-20-10 Row Cals 8 Bench Press after each row **heavier than last week but unbroken
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Protected: Tuesday 10.4.16 WOD NOTES
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Week of 10.3.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Front Squat (1RM) 2. Power Snatch (1RM) 3. Snatch from High Blocks (10×1) 4. Russian KB Swing (2×20 + max band) 5. Bradford Press – Earthquake Bar (2×20) Wednesday/Thursday 1. Clean High Pull (3×5) 2. Clean and Jerk (Heavy Single ) 3. Front Box Squat – Single Red Band (5×5 @ […]
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Monday 10.3.16 WOD
Max Effort Lower WOD “Pitfall” In 5min build to a 5RM TNG Squat Clean– –Then Immediately– 30 C2B 15 Squat Cleans 60 Cal Row 15 Squat Cleans 30 C2B **Work at 5RM weight $ Out 2x30cal Assault Bike Sprints **Rest 1:1
