Tag Archive for: Coach Iz

WOD 12/18/13

5 Minutes of Hip/Ankle/Back/Shoulder/Wrist/OH Mobility A- WU- For Time: 200M Run + 20/15/10 M.B.Clean (20/14)/Push Up   -7 Minute Cap B- 1 Power Clean + 2 Power Jerk- 5 Minutes WU To 80% of Power Jerk 1RM +1 EMOM for 10 Minutes C-…

WOD 11/28/13

8 Minutes of Calf/Ankle/Shoulder/Wrist/OH/Thoracic Mobility A- WU- 10 Rounds of: 30/30 Jingle Jangles B- 5 Rounds of: 3 Hang Power Snatch + 3 Each OverHead Lunge (HBD)   -15 Minute Cap C- Death By: Jerk - 3 Minutes WU to (135/95)…

WOD 11/18/13

8 Minutes of Leg/Hip/Back/Ankle Mobility A- WU- 400M Farmers Walk (45/25x2) B- Olympic Squat- 5@70/80 + 2@85/3@90/1@100% of 1RM C- Front Squat- 5@65/4@75/80/85 D- 1 Mile M.B. Run

WOD 9/18/13

5 Minutes of Shoulder/Pec/Wrist/OH Mobility A- WU- 30 Seconds each: High Knees/Fanny Whackers/Carioca/Bear Crawl/Crab Walk/Inch Worm/Duck Walk B- Split Jerk- 5 Minutes WU To 75% + 4 @75% EMOM for 5 Minutes C- Split Press-  3/3/3 Max…

WOD 6/24/13

5 Minutes of Wrist/Ankle/Hip/Back/Rack Mobility A- WU- NFT- 200M Run/20 M.B. Clean/20 each Renegade Row (45/25x2) -6 Minute Cap B- Clean (full squat)- 15 Minutes To A Heavy Double (touch and go reps); 90 Seconds rest exactly between work…

WOD 6/4/13

5 Minutes of Wrist/Shoulder/Over Head/Lat Mobility A- WU- 3 Minutes of Triple or Double Under Practice/ 2 Rounds of 30 Seconds Each: Crab Walk/Wall Facing Shoulder Taps/Wall Walk/German Hang (10 seconds to transition between movements) B-…

WOD 5/31/13

10 Minutes of Shoulder/Wrist/Hip/Ankle Mobility A- WU- 500M Row @ 70-90% RPE + PVC Burgener + Skill Transfer Exercise B- Snatch- 18 Minutes To A 1RM; 2-3 Minutes Rest Between Attempts C- Isabelle= 30 Snatch (70% of Above) - 12 Minute…

WOD 5/28/13

6 Minutes of: Over Head/Ankle/Shoulder/Wrist Mobility A- WU- 2 Rounds Of: 30 Seconds Each: Gymnastics Bear Crawl Forward/Backward/Crab Walk Forward/Backward + 30 Seconds German Hang (modify if necessary) B- Hang Snatch- 12 Minutes To A…

WOD 4/4/13

8 Minutes of Calve/Ankle/Back/Hip/Shoulder Mobility A- WU- 2 RNFT of: 10 Each: Standing Broad Jump/Box Jumps (30/24")/Tuck Jumps/Kneeling Jumps B- Hang Power Clean- 12 Minutes To A Heavy Triple C- For Time- Descending Ladder of: 15…

WOD 1/29/13 c

5-8 Minutes Calve/Hip/Leg Mobility A- 1 Mile Run @50-75% RPE ; 5 Minutes Shoulder/Back Mobility (active recovery) B- Power Jerk- 12 Minutes To Establish A Heavy Single + 1/1/1/1 @ 90-95% Of Above ; 90 Seconds Rest Between Efforts (8 Minute…

WOD 12/14/12 C

10 Minutes Back/ Shoulder/ Hip Mobility WU- 1K Row or Run @ 70-80% Power Clean- 5 Minutes Warm Up to 80%/2/2/2/2/2 @ 80%; 1 Minute Rest Between Efforts (15 Minute Cap) Diane= 21/15/9 RFT of: DeadLift (225/155)/HSPU (Focus on staying…

WOD 12/7/12 C

8 Minutes of Shoulder/ Hip/ Back/ Ankle/ Calve Mobility WU- 1 Minute Light Technique Row/2 Rounds of: 250M Row @ 28 SPM;90 Seconds Rest Between Rounds Sumo DeadLift- 5 Minutes Warming Up To 70%/5/5/5/5 @70% Snatch Balance- 12 Minutes…

WOD 11/28/12 C

8 Minutes of Shoulder/ Wrist/ Over Head Mobility/ Hip/ Ankle WU- Row 500M;1 Minute Rest/Tabata- Burpees Hang Snatch- 15 Minutes To A Heavy Single EMOM for 7 Minutes- 3 Hang Snatch @ 70% of above/ 5 Ring Dip 6 Minute AMRAP of: 3 Bar…

WOD 11/24/12 c

WOD 11/24/12 8 Minutes of Ankle/ Calve/ Hip/ Back/ Shoulder Mobility WU- 800M Run @ 80% RPE Thanks For Nothing- Team WOD For Time- 10 HSPU/20 Box Jump (24/18")/30 Pull Up/40 HRPU/50 Ab Mat Sit Up/60 USA K.B. Swing (24/16kg)/70 Calorie Row/80…

WOD 11/15/12

5-8 Minutes of: Hip/Back/Shoulder/Calve Mobility WU- Tabata- Air Squat/400M Run Snatch Push Press- 10 Minutes To Establish a Heavy Single Low Bar Squat- 5@80%/3/3@85%/1/1@90% (20 Minute Cap) 9 Minute AMRAP of: 9 Ring Row/12 Box Jumps (30/24")/15…

WOD 11/2/12 C

8 Minutes of OverHead/Shoulder/Hip/Back/Ankle Mobility WU- Tabata- Squat Clean WallBall (20/14) Hang Snatch- 10 Minutes To Establish A Heavy Single Snatch Balance- 15 Minutes To Establish A Heavy Single 12 Minute AMRAP of: 7 Ring Push Up/9 K2E/12…

WOD 2/18/11

AMRAP in 15 minutes of: Row 250M/ 25 Push Ups Tabata- AbMat Sit Up

Rest Day 02/10/11

I wanna make a shout out to my boy Carlo and his homie Hank for joining us at the 10am WOD on Tuesday. They drove all the way from Rockville Center in Long Island to show us some love. Who's down to take a day trip to CrossFit The Rock? Post…

Rest Day 02/10/11

I wanna make a shout out to my boy Carlo and his homie Hank for joining us at the 10am WOD on Tuesday. They drove all the way from Rockville Center in Long Island to show us some love. Who's down to take a day trip to CrossFit The Rock? Post…

WOD 01/10/11

3 min AMRAP Double Unders Burgener Warm UP/Skill Transfer Exercise/PVC Dislocate 5 min Clean and Jerk Practice Clean and Jerk- 1/1/1/1/1 (15 min cap) 5 Rounds of Cindy/1 Clean and Jerk (65-85%1RM) + 4 Rounds of Cindy/2 Clean and Jerk (65-85%1RM)…
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