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Monday 2.9.15 On-Ramp @CFML
@CFML On-Ramp Class #1 Intro: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 21-15-12-9 Air Squats Push Ups 100m Run
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Monday 2.9.15 Competitor WOD
Max Effort Upper Strength Muscle Snatch (5RM) WOD “Snowman” 12-10-8-6-4-2 Hang Snatches (115,75) HSPU **EMOM complete 5 burpee bar hops Special Strength 3 x max effort weights strict pull ups against micro band Special Strength 3 x 8 klokov press Special Strength 3 x 8 barbell upright rows Abs/Core 4 x 15 Ab Fall Outs Finisher/Recovery […]
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Monday 2.9.15 Barbell Club
@CFR5 A: Hang Clean and Jerk (8×1) Hang Clean + Jerk 25 min MAX B: Clean Pull (5×2) EMOM – short rest! Start at heaviest weight for 2 position clean + jerk. Increase weight each set. No more than 120% of best clean. C: Snatch Balance + OHS (8×1+2) 1 Snatch Balance + 2 OHS 20 min MAX
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Monday 2.9.2015 Crossfit Kids
Warm-up Dynamic Warm up Gymnastics WOD squats-push ups- sit ups Weightlifting Back Squat- Find your 1 RM in 10 or less lifts Introduce kettlebells Gymnastics Review the rope climb Review Wall walks- introduce handstand push up Metcon 15-12-7-5 Kettle bell deadlifts wall walks/handstand push ups Cool Down yoga stretch
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2.8.15 Box Brief
Don’t Forget… Yoga Sunday 11am @ CFR5 The Reebok Nano Greg Glassman, CrossFit Founder and CEO, discusses the Reebok CrossFit Nano and using the empirical design spec model to design footwear for functional movement. CrossFit Open – Dave Castro Explains the Scaled Division CrossFit Games Director Dave Castro chats with Pat Sherwood about why the […]
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Sunday 2.8.15 WOD
Explosive Strength Strength Seated Box Jumps (Max Height ) Sit on box at knee height WOD “Quiver Stix” EMOM for 30min 2 Clusters (135,95) 2 Box Jumps (30,24) **Score total successful rounds Extra Credit 3 x 30 heavy band crunches
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Sunday 2.8.15 Competitor WOD
Rest Day
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Saturday 2.7.15 WOD
WOD Partner Up! “Saigon Kick” 20min AMRAP 100m Run 20 Sit Ups 20 KB Swings (55,35) 20 Wall Balls 20 Dubs (x3) **Each Round increase run by 100m and reps by 10 **One works one rest, run at the same time Extra Credit Have a great weekend!
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Saturday 2.7.15 Crossfit Kids
Game Pizza Delivery Cross the River Weightlifting Deadlifts Deadlift Zombie Walk Game Jump rope races Metcon “DiDi Monster” 12-7-5 deadlifts push ups/wall walks Game Mr. Muscles Obstacle course! Start- 5 front squats run to end of gym 5 deadlifts plank walk to rope climb jump on 3 boxes
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Saturday 2.7.15 Competitor WOD
Strength Snatch Balance (1RM) WOD “Saigon Kick” 20min AMRAP 100m Run 20 Sit Ups 20 KB Swings (55,35) 20 Wall Balls 20 Dubs (x3) **Each Round increase run by 100m and reps by 10 **One works one rest, run at the same time Special Strength DB Hex Holds (45,25) 4 x max time hold
