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Wednesday 2.11.15 Barbell Club
@CFR5 A: Snatch Pull + Snatch (10×1) 10 sets 25 min cap B: Front Squat (5x3x80) 3-5 warmup sets, then 4x4x80 25 min C: Clean Complex (4 sets)
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Wednesday 2.11.15 Crossfit Kids
Warm-up Lumber Jacks and Farmers Weightlifting Kettle bell swings Game Build a fort Gymnastics Junkyard dog push ups Obstacle Course! “Blazing Byrnsy” wall walk–5 burpees–crawl under the benches–climb over the boxes—backwards balance beam–flip on rings—log roll Metcon 10 KB swings 10 wall walks 10 squats
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2.10.15 Box Brief
Motivational Momma Monday’s™ Honors: Stephanie Vetro McCloskey This week, Motivational Momma Monday’s™ honors Stephanie Vetro McCloskey, of Havertown, PA with her remarkable story of perseverance and triumph. Stephanie, you are a true inspiration! Thank you for sharing your story and THANK YOU for paving the way for so many other women. Congratulations! Stephanie’s Story: 287 pounds. […]
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Tuesday 2.10.15 WOD
Dynamic Effort Lower Strength Front Box Squat (6×3 @ 60% 1RM Front Squat ) **Box height is well below parallel WOD “The Truffle Shuffle” 30 Back Squats (135, 95) 30 Box Jumps (24, 20) 30 Deadlifts (135,95) 30 KB Swings (55, 35) **Bar taken from ground Extra Credit 4 x 20 Reverse Hypers
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Tuesday 2.10.15 On-Ramp @CFR5
@CFR5 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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Tuesday 2.10.15 Competitor WOD
Dynamic Effort Lower Strength Front Box Squat (6×3 @ 60% 1RM Front Squat ) **Box height is well below parallel WOD “The Truffle Shuffle” 30 Back Squats (135, 95) 30 Box Jumps (24, 20) 30 Deadlifts (135,95) 30 KB Swings (55, 35) **Bar taken from ground Special Strength 3×8 Band Assisted Inverse Curl **Use rig, have […]
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Tuesday 2.10.15 Crossfit Kids
Warm-up 1 min at each jump rope squats burpees unloaded PVC push press Gymnastics 4 minute AMRAP PARTNER UP!! 5 jumping pull ups 5 push ups 5 sit ups 10 lunges Weightlifting Sumo deadlift high pull Metcon 8 min AMRAP 20 mountain climbers 10 kettle bell sumo deadlifts 10 goblet squats Cool Down Leg stretching […]
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Tuesday 2.10.15 Barbell Club
@CFML A: Snatch Pull + Snatch (10×1) 10 sets 25 min cap B: Front Squat (5x3x80) 3-5 warmup sets, then 4x4x80 25 min C: Clean Complex (4 sets)
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2.9.15 Box Brief
Pectoralis Minor Trigger Point: The Annoying Little Brother Clinically speaking, the pectoralis minor muscle is the little brother of the pectoralis major muscle. Like all little brothers, the pectoralis minor wants to do everything that big brother does, so it’s no surprise that trigger points in these two muscles have almost identical referred pain patterns. […]
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Monday 2.9.15 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 Extra Credit 4 x 15 Ab Fall Outs
