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Thursday 12.18.14 On-Ramp
@CFR5 On-Ramp Class #6 Skill Review: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill: SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D.: 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run
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Thursday 12.18.2014 Crossfit Kids
Warm-up 100 m sprint 10 push ups 10 sit ups 10 second planks x 5 Weightlifting Review- Kettle bell swings SDHP Metcon Team work out -teams of 2- 1 partner works other partner rests ROW for distance- 8 min switch every 20 strokes. REST 2 min Waiter Carry dumbbell 100 m 4 rope climbs 18 […]
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Thursday 12.18.14 Competitor WOD
Dynamic Effort Lower Strength Deadlift to a 2″ negative (In 10min build to a heavy single, no fails) Stand on a 2″ Foam Pad WOD 12-10-6-6-10-12 Deadifts (BW) HR Push Ups **Between each round complete 28 Dubs (x2) **28 reps to get down and back up the ladder Special Strength 3×10 DB Bulgarian split squats (each […]
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Thursday 12.18.14 Barbell Club @CFML
@CFML A: Clean and Jerk (1×1) 40-75%: 4×2 (1:00-1:30 rest), then 75%+: 8-11×1 to a peak single (1:30-3:00 rest, 2 misses max) 25-30 min – 12-15 sets total B: Tempo Back Squat (8×3) 2 sec eccentric 50/60/70/75/80/85… Goal: 85%+, be better than last week: 1) Go heavier on the last set, or 2) Get 1-2 more sets at last […]
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Wednesday 12.17.14 W.O.D.
Happy Hanukkah! WOD “8 Crazy Nights” 18min AMRAP 8 Movements + 8 Reps Each Wall Balls (20,14) T2B Front Squats (75,55) Burpee Bar Hops Snatches (75,55) KB Swings (55,35) Goblet Squats (55,35) Box Jumps (24,20) Extra Credit 3×20 GHD Sit Ups
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Wednesday 12.17.14 On-Ramp @CFML
@CFML On-Ramp Class #6 Skill Review: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill: SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D.: 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run
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Wednesday 12.17.14 Competitor W.O.D.
1RM for height – Knee jumps WOD “8 Crazy Nights” 8 Rds + 8 Movements + 8 Reps Each Wall Balls (20,14) T2B Front Squats (75,55) Burpee Bar Hops Snatches (75,55) KB Swings (55,35) Goblet Squats (55,35) Box Jumps (24,20) Abs/Core 3×20 GHD Sit Ups
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Wednesday 12.17.14 Barbell Club
@CFR5 A: Hang Clean and Jerk (8×2+1) Hold jerk receiving position for 2 sec. 40-75%: 4-5 doubles (1:00-1:30 rest) 75%+: 5+ singles (1:30-3:00 rest) Drop 15%, 3×2 (small jumps if possible) 30 min: 12-16 sets total B: RDL (Romanian Deadlift) (3×3) 105-115% of today’s best hang clean C: 1 1/4 Front Squat (8×2) start heavier than normal 60%+
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wod backup
Dynamic Effort Upper Strength Clean Complex (Work to a heavy complex ) 1 Power Clean + 2 Jerks WOD “The Incredible Hulkstress” 21 Power Cleans (135,95) 21 Pull Ups 3 Rope Climbs 15 Power Cleans 15 Pull Ups 2 Rope Climbs 9 Power Cleans 9 Pull ups 1 Rope Climb Extra Credit 3x1min each side GHD […]
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12.16.14 Box Brief
Amazing Race Pictures Now Posted, Click Here to see them all Holiday WOD Schedule December 24th – 6am, 9:30 and Noon WODs only December 25th – CFML and CFR5 Closed December 26th – 9:30am, Noon and 4:30 WODs only December 31st – 6am, 9:30, Noon, 4:30 WODs only January 1st – 9:30am, Noon and 4:30 WODs only […]
