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Friday 3.6.15 Competitor WOD
Max Effort Lower WOD “CrossFit Games Open 14.2 and 15.2 “ 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 – 9:00 2 Rounds of: 14 Overhead Squats, 95# / 65# 14 Chest-To-Bar Pull-ups […]
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3.5.15 Box Brief
Winter Storm Thor Normal WOD Schedule 3.5.15 CrossFit Kids is cancelled 3.5.15 Stay tuned to the blog and social media for schedule updates PREDICTING 15.2—WEEK 2 OF THE CROSSFIT GAMES OPEN 15.1 (and 15.1a) are in the books. On to 15.2—which is tomorrow! How time flies when you’re having fun. Not to sound too vain, […]
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Thursday 3.5.15 WOD
Dynamic Effort Upper Strength Press Complex @ 75% Strict Press (3×5 Strict Press, 3×5 Push Press, 3×5 Push Jerk) WOD “Superfly Splash” 21-15-9 OHS (135,95) KB Swings (55,35) Extra Credit 200 Flutter Kicks (L+R=1)
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Thursday 3.5.15 On-Ramp
@CFR5 On-Ramp Class #2 Skill Review: Squat Dead Lift Push Ups New Skill: Standing Press Push Press Push /Split Jerk Box Jumps W.O.D.: 8min AMRAP 10 Box Jumps 10 Push Presses 10 DeadLifts
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Thursday 3.5.15 Competitor WOD
Dynamic Effort Upper Strength Press Complex @ 75% Strict Press (3×5 Strict Press, 3×5 Push Press, 3×5 Push Jerk ) WOD “Superfly Splash” 21-15-9 OHS (135,95) KB Swings (55,35) Special Strength 3×10 single arm DB bench press **increase to heavy load Special Strength 3 x 10 single arm bent over DB Row **position hand on […]
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Wednesday 3.4.15 WOD
Explosive Strength WOD “Mr. Socko” EMOM for 7min Rd. 1 Power Snatch, Rd. 2 Power Clean, Rd. 3 STOH Min. 1 – 7 reps Min. 2 – 6 reps Min. 3 – 5 reps Min. 4 – 4 reps Min. 5 – 3 reps Min. 6 – 2 reps Min. 7 – 1 rep **Increase […]
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Wednesday 3.4.15 On-Ramp
@CFML On-Ramp Class #2 Skill Review: Squat Dead Lift Push Ups New Skill: Standing Press Push Press Push /Split Jerk Box Jumps W.O.D.: 8min AMRAP 10 Box Jumps 10 Push Presses 10 DeadLifts
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Wednesday 3.4.15 Competitor WOD
Explosive Strength WOD “Mr. Socko” EMOM for 7min Rd. 1 Power Snatch, Rd. 2 Power Clean, Rd. 3 STOH Min. 1 – 7 reps Min. 2 – 6 reps Min. 3 – 5 reps Min. 4 – 4 reps Min. 5 – 3 reps Min. 6 – 2 reps Min. 7 – 1 rep **Increase […]
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Wednesday 3.4.15 Barbell Club
@CFR5 A: Snatch Complex (5×3) 3 Muscle Snatch + 3 Snatch Balance + 3 OHS B: Snatch Deadlift + Hang Snatch (5x2x70) (Snatch Deadlift + Hang Snatch) x 2 C: Snatch Deadlift (3x5x100) C: Push Press + Jerk (3×2+2×60)
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Wednesday 3.4.15 crossfit Kids
Warm-up handstand walk 10 supermans 10 bananas 10 side to side bar jumps 10 push ups 30 second jump rope Gymnastics Handstand practice Weightlifting Snatch mechanics Metcon NFT 4 Rounds 4 Snatches 8 box jumps- 24 inches
