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Monday 4.6.15 Barbell Club
@CFR5 A: Clean and Jerk (2-3 attempts @ 90+) 25 minutes B: Clean Pull (3x2x105) 5 minutes C: Snatch (3 attempts @ 90+) 25 min
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4.5.15 Box Brief
Easter Sunday Schedule 8:30am WOD Only w/ babysitting Paleo Macadamia-Coconut Chocolate Chip Cookies Recipe April 4, 2015 Paleo Newbie Blog, byTrina Dry Ingredients: 1 1/3 cup almond flour 1/2 tsp soda 1/2 tsp salt 1 cup unsweetened shredded coconut Wet Ingredients: 1/4 cup raw honey 1/2 cup Paleo Macadamia-Coconut Butter 1 egg, whisked 1 tsp pure […]
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Sunday 4.5.15 WOD
Easter Schedule: 8:30am WOD Only Explosive Strength Strength Snatch Complex (Every 90sec. for 8 rounds, build to a heavy) High Hang PS + Hang Power Snatch + Squat Snatch + OHS WOD “Easter” 14min AMRAP 10 Deadlifts 10 Squat cleans 10 Push Press 50′ Back Racked Lunge **95,65 across all movements **Score total round + reps […]
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Sunday 4.5.15 Competitor WOD
Rest Day
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4.4.15 Box Brief
Can You Maintain or Even Build Strength While Losing Body Fat? By Barbell Shrugged Yes, you can. But first have to avoid some of the common mistakes and misconceptions that can destroy your progress. We got together with Barbell Bikini coach Jackie Perez, as well asBarbell Shredded coach and Crossfit Games athlete Mike McGoldrick, to answer some of the most important nutrition and training questions […]
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Saturday 4.4.15 WOD
WOD “Perfect 10” Teams of 2 5-4-3-2-1 AMRAP 10 HSPU 10 Hang Cleans (75,55) 10 Wall Balls (20,14) **P1 5min AMRAP, P2 Rest. Then P2 5min AMRAP, P1 Rest. Continue down the AMRAP ladder. P2 picks up where P1 left off. **Score combined rounds + reps of each individual AMRAP. You will have 5 scores […]
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Saturday 4.4.15 Competitor WOD
Strength Snatch Blocks (Heavy single – from high blocks) WOD Perfect 10 (5 Rounds for reps) Teams of 2 5-4-3-2-1 AMRAP 10 HSPU 10 Hang Cleans (75,55) 10 Wall Balls (20,14) **P1 5min AMRAP, P2 Rest. Then P2 5min AMRAP, P1 Rest. Continue down the AMRAP ladder. P2 picks up where P1 left off. **Score combined rounds […]
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4.3.15 Box Brief
Easter Weekend Schedule Click here to view
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Friday 4.3.15 WOD
Max Effort Lower Strength Hang Clean (1RM – Less than 10 reps past 50%) WOD “Tootsie Roll” 27 Back Squats (135,95) 5 Rope Climbs 21 Back Squats 7 Rope Climbs 15 Back Squats 9 Rope Climbs 9 Back Squats **20min time cap $ Out 50 Barbell Side Bends (L+R=1)
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Friday 4.3.15 Competitor WOD
Max Effort Lower Strength Hang Clean (1RM – Less than 10 reps past 50%) WOD “Tootsie Roll” 27 Back Squats (135,95) 5 Rope Climbs 21 Back Squats 7 Rope Climbs 15 Back Squats 9 Rope Climbs 9 Back Squats **20min time cap Special Strength 8RM Snatch Grip Deadlift to 2″ deficit Special Strength 3×10 Single Leg […]
