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Wednesday 2.4.15 WOD
Explosive Strength Strength 3 Position Snatch (EMOM for 12min @ 60% Hang Snatch) **High Hang + Hang + Ground WOD “Infinite” 8 Rounds 8 Thrusters (95,65) 8 T2B **20min cap Extra Credit 4 x 30sec. GHD PVC Paddeling
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Wednesday 2.4.15 On-Ramp
@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 2.4.15 Competitor WOD
Explosive Strength Strength 3 Position Snatch (EMOM for 12min @ 60% Hang Snatch) **High Hang + Hang + Ground **Full Squat Snatch WOD “Infinite” 8 Rounds 8 Thrusters (95,65) 8 T2B **20min cap Abs/Core 4 x 30sec. GHD PVC Paddeling Finisher/Recovery 6 x 200 Row Sprints
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Wednesday 2.4.15 Crossfit Kids
Game Pizza Delivery!! Fireman Obstacle Course Gymnastics Push ups L-Sits and Planks Game Plank Leapfrog Weightlifting Deadlifts Deadlift zombie Walk Metcon “DiDi Monster”! 12-7-5 Deadlifts push ups Cool Down yoga stretch Rope Swings
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Wednesday 2.4.15 Barbell Club
@CFR5 A: 2 Position Snatch (10×1) Knee/Floor 25 min cap B1: Front Squat (5x3x85) 3-5 warmup sets, then 5x3x85 25 min B2: Power Clean and Jerk (6×1+2) 1 Power Clean + 2 Jerks Superset with front squat
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2.3.15 Box Brief
Bladder Function Redux: Be Normal Not Common We’re back talking about pelvises and the rest of the south 40! This time we define what is normal for daily bladder function and what is “dys-normal” but unfortunately common. Dr. Dianna DiToro describes normal bladder function and why you should care about the fact that almost all […]
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Tuesday 2.3.15 WOD
Dynamic Effort Upper Strength 4 Rounds Max C2B Max Kipping Pull Ups Max Strict Pull Ups **Perform unbroken, score lowest reps WOD “2min Drill” 2min at each movement, with 2min rest after each AMRAP 10 Power Snatches, max Burpees 15 Push Jerks max HSPU 20 HR Push Ups, max Air Squats 20 HR Push Ups, […]
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Tuesday 2.3.15 On-Ramp
@CFR5 On-Ramp Class #5 Skill Review: Kipping Pull Ups KB Swings Wall Balls New Skill: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups W.O.D.: 21-15-9 -Walking Lunges (L+R=2) -Butterfly Sit Ups -Thrusters
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Tuesday 2.3.15 Competitor WOD
Dynamic Effort Upper Strength 4 Rounds Max C2B Max Kipping Pull Ups Max Strict Pull Ups **Perform unbroken, score lowest reps WOD “2min Drill” 2min at each movement, with 2min rest after each AMRAP 10 Power Snatches, max Burpees 15 Push Jerks max HSPU 20 HR Push Ups, max Air Squats 20 HR Push Ups, […]
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Tuesday 2.3.15 Crossfit Kids
Warm-up Med Ball Crabwalk, bearcrawl warm up Leader Circle warm up Weightlifting Thruster Dynamics Clean Front Squat Push press 5×5 thrusters Gymnastics Chalked Hands wall jumps Jump Rope Metcon 8 Min AMRAP12 Wall Balls 1 Rope Climb 12 Dumbbell weighted squats 24 jump ropes Cool Down yoga stretch
