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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…

05/05/2018

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Wolfe Den CrossFit - CrossFitView Public Whiteboardwarm-up 100 (No Measure)10 box jumps, 10 turkish get ups, 10 goblet squats, 10 T2B, 10 burpee's, 10 pull-ups, 10 lunges, 10 pass throughs, 10 KB swings, 10 box jumpsMetconMetcon (AMRAP - Reps)FIGHT GONE BAD 5 5 Rounds - 1min on each station for…

03/05/2018

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-up400 run warm up bench and DLStrength/AccessoriesMetcon (2 Rounds for weight)14 EMOM alternating 3 Clean grip DL 125/82 (RX+145/102) 3 Bench press 85/62 (RX+105/72)Conditioning1: Metcon (Time)partner WOD 5 rounds each 1 for 1 5 KB swings 24/16 (RX+32/24) 2 10m shuttle runs 5 burpeesrest…

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…

01/05/2018

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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 (No Measure)14 EMOM alternating 5 Tempo O/H squats 5.1.0.1 43/30 45 double undersrest 3:00Randy (Time)For Time: 75 Power Snatches, 75#In honor of Randy Simmons,…

30/04/2018

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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…

27/04/2018

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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…