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Wednesday 3.25.15 Competitor WOD
Strength Clean (10 x 1 against micro (red) bands) **Max load + micro band, this is a full squat clean Strength Snatch (12×2 @ 70% 1RM) WOD 23min Gymnasaty AMRAP 60 Cal Row 50 Burpees to Plate (45,25) 40 KB Swings (55,35) 30 OH Lunge w/ Plate (45,25) (L+R=2) 20 Muscle Ups, bar or ring 10 Pistols, […]
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3.24.15 Box Brief
EXERCISE IS NOT A FINAL DESTINATION: HOW TO ENJOY THE JOURNEY Eric C. Stevens Contributor – BreakingMuscle.com What if a magic pill could replicate the effects of exercise? A way to get a healthy and toned physique without all of the blood, sweat, and tears. No more crowded gyms or grueling hours of road work, and […]
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Tuesday 3.24.15 WOD
Dynamic Effort Upper Strength Press Complex (3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk) @ 75% 1RM strict press + 15# **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 “DT” 5 Rounds for time: 12 Deadlifts, 155# / […]
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Tuesday 3.24.15 On-Ramp
@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 3.24.15 Competitor WOD
Dynamic Effort Upper Strength Press Complex (3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk) @ 75% 1RM strict press + 15# **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 “DT” 5 Rounds for time: 12 Deadlifts, 155# / […]
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3.23.15 Box Brief
15.4… Complete! 4 CrossFit Open WODs down. 1 to go!
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Monday 3.23.15 WOD
Max Effort Lower Warm-up 11 Burpees **Burpees for Blaine day 2 Strength Good Mornings (3RM with a bent knee) WOD “Rolling on Dubs” 3 Rounds 22 Front Squats (95,65) 22 Box Jumps (20,20) 22 Pull Ups Extra Credit 3 x 20 Knee Raises w/ DB **Hold DB between feet, go for heaviest weight you can do […]
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Monday 3.23.15 On-Ramp
@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