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Wednesday 1.28.15 Barbell Club
@CFR5 A: 3 Position Snatch (10×1) Upper Thigh/Knee/Floor 25 min cap B1: Front Squat (5x3x80) 3-5 warmup sets, then 5x3x80 25 min B2: Power Clean and Jerk (6×1+3) 1 Power Clean + 3 Jerks Superset with front squat
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Tuesday 1.27.15 Crossfit Kids
Warm-up Jumpers 3 times 5 box jumps 5 tuck jumps 5 jumping jacks 5 jumping lunges 5 squat jumps Gymnastics 3 Rope climbs or scales thereof Weightlifting Overhead Squats 8 rounds 3 lifts each round coach loaded bar Metcon 21-15-9 Front Squat Burpee Bar Hops Cool Down Yoga stretch
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1.27.15 Box Brief
Winter Storm “Juno”, Schedule Update 1.27.15 Normal Schedule. Posts to blog, email and social media will be made is schedule changes. WHAT IS A FOAM ROLLER, HOW DO I USE IT, AND WHY DOES IT HURT? Self-myofascial release, also known as “foam rolling,” has transformed from a once mysterious technique used only by professional athletes, […]
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Tuesday 1.27.15 WOD
Max Effort Upper Strength Press Complex (1RM – Push Press + Power Jerk + Split Jerk) **Take from rack WOD “Glass Ceiling” 7 Rounds 1 Deficit HSPU 3 Burpee Bar Muscle Ups 5 Hang Power Snatches (95,65) 7 Bounds (30,24) **20min time cap Extra Credit 100 Pallof Press **50 each side
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Tuesday 1.27.15 On-Ramp
@CFR5 On-Ramp Class #3 Skill Review: Standing Press Push Press Push/Split Jerk Box Jumps New Skill: MB/Barbell Clean Font Squat Rower Mechanics Double Unders W.O.D.: 3 RDS 200m Run 10 Squat Cleans 20 Dubs (60 singles)
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1.27.15 Competitor WOD
Max Effort Upper Strength Press Complex (1RM – Push Press + Power Jerk + Split Jerk) **Take from rack WOD “Glass Ceiling” 7 Rounds 1 Deficit HSPU 3 Burpee Bar Muscle Ups 5 Hang Power Snatches (95,65) 7 Bounds (30,24) **20min time cap Special Strength 3×8 DB High Pull Special Strength Windmill Reverse Fly https://www.youtube.com/watch?v=mYpUNmyHa7o Abs/Core […]
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Tuesday 1.27.15 Barbell Club
@CFML A: 3 Position Snatch (10×1) Upper Thigh/Knee/Floor 25 min cap B1: Front Squat (5x3x80) 3-5 warmup sets, then 5x3x80 25 min B2: Power Clean and Jerk (6×1+3) 1 Power Clean + 3 Jerks Superset with front squat
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1.26.15 Box Brief
Winter Weather As of now no changes to the schedule. Stay tuned to the blog, your email and social media sites for updates. The Ten Commandments of Weightlifting . . . and of Life Click Here for the full article The iron bar has spoken. Here are the Ten Commandments of Weightlifting. Conveniently, these also […]
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Monday 1.26.15 WOD
Dynamic Effort Lower Strength Clean (12×2 @ 75% 1RM) **This is a squat clean, TNG WOD “2015 Firefighter Throwdown Event 4” 10min AMRAP 60 Wallballs (20,14) 30 Deadlifts (255, 165) 15 Pull Ups **Rx+ Fat Bar Deadlifts Extra Credit 3×20 Banded GHD Sit Ups To Parallel http://conjugatefitness.wistia.com/medias/3iv3lhdksc
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Monday 1.26.15 Crossfit Kids
Warm Up 1 min each for 2 rounds wall sits-squat jumps-inchworm push ups-wall walks Strength and Gymnastics Back Squats- 1 RM 10 lifts or less- small jumps Review Rope Climbs MetCon 3 Rounds for time’ 10 deadlifts 8 front squats 8 box jumps 10 push ups
