Nov 30 2015
WOD NOTES: A classic CrossFit benchmark girl WOD. For most of us this is a repeat, good luck and we look forward to collecting some great data today. Fitness 20 minute AMRAP 10 DB Chest press (heavy) 10 Calorie row 20 Air Squats Performance and Sport “Cindy” 20 minute AMRAP 5 pull ups 10 push ups 15 air squats or “Mary” 5 HSPU 10 Pistols 15 Pull ups
Nov 28 2015
REBEL WINTER TEAM CHALLENGE Schedule for the day… WOD ONE 9:30 am – 10:00 am “DOUBLE TROUBLE” 5 minute AMMAP One person rowing The other person performs the following circuit: 25 DU 20 KB Swings 16/20 15 Air Squats WOD TWO 10:20 am – 11:30 am “BURPEE BURNER” 14 minute AMRAP 2-4-6-8-10-12-14-16-18-20 etc… Burpees Wall balls 14/20 Horizontal Ring rows LUNCH 11:30 – 12:30 WOD THREE 12:40 pm – 1:40 pm “PULLING POWER” 0:00-4:00 Empty bar and warm up 4:00 – 12:00 Build up to 1 RM of your choice: Dead lift or Clean or Snatch WOD FOUR 2:00 pm – 2:30 pm “SYNCRO CHIPPER” For time 60 med ball pass sit ups 40 Alternating DB GTOH 30/20 20 Arm-in-arm lunges HIGH FIVES AND PRIZES 3:00 pm and on…
Nov 27 2015
WOD NOTES Active recovery day All levels 3 sets Jefferson curl x 2 minutes Splits x 2 minutes Indian club circles x 20 each 20 minute clock 400 m row @20 SPM Scapular push ups x 8 reps Cossack squats x 12 reps Dragon fly (negatives) x 3 Kettle bell practice (swing, snatch, clean, jerk) x 2 minutes
Nov 26 2015
WOD NOTES: This squat session will be focused entirely on position. Take time with your setup and execute every rep with perfection. Then a simple goat session. Fitness and Performance Back Squats 4 x 3 @70% 20 minute “Goat session” Sport 30 minutes Build up to 1 RM Snatch Then… 3 attempts @PR 30 minutes Build up to 1 RM C&J Then… 3 attempts @PR