Wednesday 200129

Dynamic Warm Up- Mobility Prepare for: A: WOD: “Cirque De Suck”  3 Rounds at each movement of: 30/30 ( 30 seconds work 30 sec rest) Pullups Front squat 95/65 Row Cals Situps Power clean 95/65 Echo Bike  Cals Push ups Deadlift 135/95 Ski Erg Cals V-Ups DB Thruster 30/20 100m run Accessory Work Over Head […]

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Tuesday 200128

Dynamic Warm Up- Mobility Prepare for: A: WOD:LCF Test 2. CrossFit Football Total.  Compare to 17 Dec 2019 Athletes have 10 minutes each lift, to establish a 1RM for each lift, in this order: Power Clean Back Squat Bench Press Deadlift Athletes have 3 attempts in 10 minutes to reach a 1 rep max for […]

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Monday 200127

Dynamic Warm Up- Mobility Prepare for: Primer:  2 rds of:2 reps of each Press-Push Press-Push-Jerk   3 Burpee Box jumps A: WOD: 7 Minute AMRAP of: 5 Burpee Box jumps 24/20 5 Push Jerk  95/65 (85/55 75/45) 2 Minute Rest 5 Minute AMRAP of: 5 Burpee Box jumps 24/20 5 Push Press 95/65  (85/55 75/45) 2 […]

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Friday 200124

Dynamic Warm Up- Mobility Prepare for: A: Strength E4MOM for 20 minutes 1 Power Snatch + 2 OH Squats. Climb with mechanics 5 Bench Press @ 70-80% of 1 rep max B. WOD: 5 Minutes for max calorie Row 30 1 Arm DB Situps 30/20 ( 15 ea arm DB stays in vertical position) 30 […]

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Thursday 200123

Dynamic Warm Up- Mobility Prepare for: A: WOD 21-15-9 Thruster V- Ups And add 20/17 Cal Echo Bike after the 21’s , 15’s and 9’s.  B. ROM WOD: Wall DownDog One Arm Cactus Stretch Vertical Spine Smash Legs up the Wall StrongMan: 30min 50ft Yoke carry 10 x Alt Double Kettlebell press 24/16 50ft Yoke […]

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Wednesday 200122

Dynamic Warm Up- Mobility Prepare for: A: Strength E3MOM 15 Minutes 5×3 3 Power Cleans + 2 Front Squats @ %70-80 of 1 RM. **Do Not go above 80% B: WOD 3 Rounds for time of: 2 Rounds of 5/7/10/20 5 T2Bar 7 Pullups 10 DB Push press 50/35 20 Lunges Then RUN 400m Run  […]

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Tuesday 200121

Dynamic Warm Up- Mobility Prepare for: A: Strength E3MOM 15 Minutes 5×3 3 DeadLifts  Climbing to %80-90 ONLY of CF Football 1RM (or Find 1 RM DL)    Primer:  1 rds of: 3 Box Jump N Over 6 Wall Balls Shots 20/14 6 OH KB Lunges (3 ea side) 6 1 Arm KB Swings Grn/Blu  […]

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Monday 200120

Dynamic Warm Up- Mobility Prepare for: Primer:  Working set   5-7-9-11-13 Back squat  A: WOD:LCF Test 1  Compare to Dec 10 2019 Complete for time: For time: ( Goal is “UB” or least sets as possible on Back squat) 20 Back Squats, 225/155 lbs. 205/135 185/115 lbs athlete can do. Run, 1 mi  ( same […]

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Friday 200117

Dynamic Warm Up- Mobility Prepare for: Primer: 1-2 rds of, finding starting load  1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press WOD: E2MOM for 16 Minutes Bar Bear Complex for load complete, Climb with mechanics 2 Unbroken sets of: 1 Power Clean 1 Front Squat 1 Push Press […]

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Wednesday 200115

Dynamic Warm Up- Mobility Prepare for: Primer:  3 Strict Press   5 BB Glute Bridge https://www.youtube.com/watch?v=6EhYj5eSngY https://www.youtube.com/watch?v=ylpfCk3i-0Y A: Strength EMOM 10 Minutes Odd: 3 Strict Press 5×3 (from rack AHAFA ) Even: 5 BB Glute Bridge  5×5 B: WOD (21-26 minutes) 3 Rds for time of: 20 Cals Row 20 Russian KB Swings Grn/Blu 2 minute […]

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