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Wednesday 3.11.15 Competitor WOD
Warm-up EMOM for 10min 15 seconds “L” sit/tuck + 10 Supermen Strength Clean Blocks (1RM from low blocks, barbell below knee) WOD “Invisible Woman” 15min AMRAP 1 Man Maker (35,25) 1 Round of “Cindy” 2 Man Makers 1 Rounds of “Cindy” 3 Man Makers 1 Round of “Cindy” 4 Man Makers 1 Round of “Cindy” 5 […]
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Wednesday 3.11.15 Barbell Club
@CFR5 A: Snatch Deadlift + Hang Snatch (5x2x75) (Snatch Deadlift + Hang Snatch) x 2 B: Snatch Deadlift (3x4x105) C1: Snatch Balance (3x2x70) C2: Push Press + Jerk (3×2+2×65) 2 Push Press + 2 Jerk
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3.10.15 Box Brief
And the CrossFit Open 15.2 winner is…… John Luviano with 191 reps Rx! Congrats John. Your $100 Whole Foods gift card is at the Box. This Is What Happens When Only One Identical Twin Exercises Identical twins: same body, same brain, same everything … right? Well, not exactly. Apparently, the similarity between identical twins depends […]
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Tuesday 3.10.15 WOD
Dynamic Effort Upper Strength Press Complex (@ 75% 1RM strict press + 5#) **3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk **If you fail to complete all of the strict press or push press, stop decrease weight by 5# and continue with 3×5 power jerk WOD “Doctor Doom” In 20min Complete: 800m Row –“Grace”– 30 […]
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Tuesday 3.10.15 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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Tuesday 3.10.15 Competitor WOD
Dynamic Effort Upper Strength Press Complex (@ 75% 1RM strict press + 5#) **3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk **If you fail to complete all of the strict press or push press, stop decrease weight by 5# and continue with 3×5 power jerk WOD “Doctor Doom” In 20min Complete: 800m Row –“Grace”– 30 […]
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Tuesday 3.10.15 Barbell Club
@CFML A: Snatch Deadlift + Hang Snatch (5x2x75) (Snatch Deadlift + Hang Snatch) x 2 B: Snatch Deadlift (3x4x105) C1: Snatch Balance (3x2x70) C2: Push Press + Jerk (3×2+2×65) 2 Push Press + 2 Jerk
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3.9.15 Box Brief
15.2 — Complete! A tough overhead squat and chest to bar couplet reared its head once again in 2015. Congrats to the more than 50 of you that PR’d over last year!
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Monday 3.8.15 WOD
Max Effort Lower Strength Paused Back Squat (1RM with 2sec pause ) WOD “Anti-Venom” In 15min Complete 15 Thrusters (135,95) 30 Burpees Over Bar 60 Ab Mat Sit Ups 120 Dubs (x2) **Score time Extra Credit 3×13 DB Leg Raises
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Monday 3.9.15 On-Ramp
@CFML 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)
