by jboaz | Jun 15, 2014 | WOD Archive
CrossFit WOD: 6 Rounds 10 Thrusters (65/95) 10 Box Jumps Warm Up: 400 M Run Stretch: 4 Rounds: 5 Hanging Pull Throughs 10 Primal Pull Throughs 3×10 second goblet Squat WOD Specific Warm Up: 3×5 Thrusters, Box Jumps Start light and work up to workout weight Ninja WOD: 2000 M Row for Time Warm Up: Row Instructional, 3×250 M Row Sprint Times: Smiley 15:40 (95) Nate 14:51 (75) JMac 14:17 (45) KK 12:39 (25) Roberto 12:36 (95) Maus 14:52 (95) Shaira 16:48 (55) Andrea 7:57 (15) Trevor 16:33 (95) Tracy 13:46 (25) Dan 15:40 (45) Anthony 10:57 (95) Utah 15:23 (95) McC 10:57 (95) John 12:46 (75) Yess 15:58 (35) Nicole L 20:12 (55) Hunter 14:44( 85) Han 9:19 (25) 1/2 Andrea 8:44 (35) 1/2 Alejandra 14:06 (55) 1/2 Gordon 11:45 (75) Chiri 9:40 (65) Abby 10:39 (65) Bo 12:55 (65) Christian 8:58 (95) Ninja: Des W 9;40 D 9:43 Abby 9:43 O-Lift: Anthony...
by jboaz | Jun 13, 2014 | WOD Archive
WOD: EMOM for 12 minutes 3 Power Cleans (95/135) 5 Box Jumps (20/24) 5 Push Ups Warm Up: 400 M Run Team Stretch WOD Specific Warm Up: Power Clean Skill Work-focus on bar path 5×5 PC, BJ, PU-start light and work up to workout weight Anthony (135) Grady (135) Hunter (135) JMac (135) Mayra (45) McC (115) Utah (135) Chiri (95) Maus (135) Otter...
by jboaz | Jun 12, 2014 | WOD Archive
CrossFit and Ninja WOD: “Annie” 50-40-30-20-10 Double Unders (or triple singles) Abmat Situps (weighted for extra credit :)) Warm Up: 60 Double Unders/120 Singles Team Stretch WOD Specific Warm Up: Double Under Instructional 15 Situps Post WOD Dessert: 3 Rounds 1 Minute Front Plank 1 Minute Side Plank 1 Minute Side Plank Times: Lydia 8:53, singles (scaled) Maddy 7:23, singles Wendy 11:59, singles Andrea 8:59, singles Brit 16:17, singles Brian 16:22, singles Abel 9:55 JMac 11:42, singles Dan 21:00, singes Nichole 26:34, singles Javi 8:09 (30), singles Ben 8:41 (10), singles Trevor 9:46 Shaira 8:24 (10) Ruth 11:07 Phil 16:18 (20) Des 11:08 (20) Alan 12:40 (30), singles McC 8:12 (30) Utah 6:26 Chiri 7:55 (10) Buzz 9:59 (20), singles Hollywood 11:49 (30), singles Shalease 12:24, singles Jessica 16:19, singles Nate 8:52,...
by jboaz | Jun 12, 2014 | Uncategorized
Below are links to helpful articles relating to mobility. Roberto and I are attending a mobility seminar this Saturday, June 14, 2014, to better educate ourselves on proper mobility and how to assist athletes in improving their mobility. This is not an area of education provided during the Level 1 Coaching Certificate course and, in my opinion, is much needed. We are excited to bring this information back to our gym and apply it in our classes. These articles are part of our homework for the seminar, and I wanted to pass them along to you. I’ve already had a few Ah Ha! moments. Enjoy! http://www.themovementfix.com/the-best-kept-secret-why-people-have-to-squat-differently/ http://www.themovementfix.com/7-reasons-to-get-stronger-instead-of-doing-kipping-hspu/ http://www.themovementfix.com/3-reasons-to-not-over-arch-your-low-back-part-1-of-3/ http://www.themovementfix.com/the-joint-by-joint-approach-to-human-function/...
by rmartinez | Jun 11, 2014 | WOD Archive
For time: 50 wall balls (14/20) 200 meter run 40 wall balls (14/20) 400 meter run 30 wall balls (14/20) 600 meter run Warm Up: 400 meter run 3×10 ball slam Team Stretch Wod Specific warm up: Squat skill 5×5 wall ball, light to workout weight Kids Corner Times: Abby 21:48 (10) Karen 19:31 (6) row Smiley 14:26 (20) Andrea 16:27 (4) Brian 18:34 (10) Lester 19:50 (8) Abel 18:04 (20) Buzz 12:45 (20) Tracy 21:01 (4) Dan 20:46 (14) Nicole 21:12 (8) row Maus 21:34 (20) Shaira 28:42 (14) Des W 16:06 (8) Lylie 13:28 (4) Alan 20:33 (20) Roberto 17:39 (20) McC 13:42 (20) Liz 16:20 (12) Ru 16:17 (8) Jess 20:48 (6) Chiri 15:48 (14) Christian 14:51 (20) Abby 18:18 (12) Yes, same Abby Shaleise 19:07 (6) O-Lift: Analisa Helen McC Anthony Kid’s Corner: Olivia...
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