17/12/2018

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upMetcon (No Measure)10 EMOM alternating 10 cal row 10 wall balls5 min to set up for FranConditioningFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsM - 43 F - 30Finisheroptional - to be done in own timeMetcon (No Measure)3 rounds 10 strict T2B 20 GHD situps…

14/12/2018

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceStrength/AccessoriesMetcon (Weight)10 min EMOM alternating 3 DL @ 80% of 1RM 30 sec Hand stand hold (free standing if possible)ConditioningMetcon (AMRAP - Reps)18 AMRAP (RX+ Vest) 5 rounds 200 run 10 DL 80/ 55 then with reminder of time 1 rope climb 15…

13/12/2018

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upSnatch "A" Movements (No Measure)1. Squatting Quad Muscle Snatch x 5 2. Squatting Quad Power Snatch x 5 3. Squatting Quad Power Snatch to O/Head Squat x 5 4. Squatting Quad Full Snatch x 5 http://youtu.be/3CihisjuPvwSnatch "B" Movements (No Measure)1. 3 Part pausing power…

10/05/2018

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceWeightliftingevery 1:30Snatch Balance (5x2 2 sec pause at bottom - every 1:30)as low as possible keeping good overhead positionConditioningMetcon (Time)For time 21-15-9 Snatch 45/30 7-5-3 Rope climbsFinisherMetcon (Time)75 sit ups for time

02/05/2018

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upSquat Warm up (No Measure)400 Row 10m Sampson stretch walk 10 Slow controlled air squats 10 Slow controlled Barbell squats 3 paused squats + 4 explosive squats @40% 2 paused Squats + 3 explosive squats @60% 1 paused squat + 2 explosive squats @75%Strength/Accessoriesalternate…

08/05/2018

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-up400 run warm up bench and DLStrength/AccessoriesMetcon (2 Rounds for weight)10 EMOM alternating 2 Clean grip DL 130/84 (RX+150/110) 2 Bench press 90/64 (RX+110/74)ConditioningMetcon (AMRAP - Reps)7 rounds 30 sec work /30 sec rest T2B Dips Dead lifts 60% HSPUScaling T2B/K2E/Knee raises HSPU/from mats/holds

07/05/2018

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upPre-game #7 (No Measure)1a) 3X5 Dual KB Bottom Up Press In Split -medium/heavy but make movement perfect, rest 60 sec 1b) 3X30 sec Barbell Ankle Stretch - use enough weight to push you into extra ROM, rest 60 secClean "C" Movements (No Measure)1. 3…