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Wednesday 4.29.15 WOD
Explosive Strength Strength Power Clean (In 15min complete: 10,9,8,7,6,5,4,3,2,1) **TNG each set, build across **Score heaviest rep WOD “Skywalker” 800m Run 21 DB Snatches Right (55,35) 21 DB Snatches Left 400m run 15 DB Snatches Right 15 DB Snatches Left 200m Run 9 DB Snatches Right 9 DB Snatches Left **20min time cap $ Out 1 […]
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Wednesday 4.29.15 On-Ramp
@CFML On-Ramp Class #6 Skill Review: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill: SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D.: 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run
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Wednesday 4.29.15 Competitor WOD
Explosive Strength Strength Power Clean (In 15min complete: 10,9,8,7,6,5,4,3,2,1) **TNG each set, build across **Score heaviest rep WOD “Skywalker” 800m Run 21 DB Snatches Right (55,35) 21 DB Snatches Left 400m run 15 DB Snatches Right 15 DB Snatches Left 200m Run 9 DB Snatches Right 9 DB Snatches Left **20min time cap Midline 1 BIG […]
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Wednesday 4.29.15 Barbell Club
@CFR5 A: High-Hang Snatch (7×2) @50/60/70/75… 2 sec hold in bottom on last rep If 75 is sharp, you may go up. The goal is good technique & no misses. No extra attempts if you miss, 7 sets total. B: Back Squat (5×5) @75-78 (increase from last week) 3 sec hold on first rep C1: Shoulder Press (3×8) Use same weight […]
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4.28.15 Box Brief
‘AB’ril Only a few days remain, ending Friday April Most midline movements in the month of April wins some awesome prizes!
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Tuesday 4.28.15 WOD
Dynamic Effort Lower (Speed day) Strength Front Squat (1×8 @ 50% + 10#) WOD “Don’t Get Cocky” 2 Rounds 7min AMRAP 7 TTB 7 OHS (95,65) — 3min Rest — **Start Round 2 where you left off round 1 $ Out 3×15 Landminds **15 each
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Tuesday 4.28.15 On-Ramp
@CFR5 On-Ramp Class #5 Skill Review: Kipping Pull Ups KB Swings Wall Balls New Skill: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups W.O.D.: 21-15-9 -Walking Lunges (L+R=2) -Butterfly Sit Ups -Thrusters
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Tuesday 4.28.15 Competitor WOD
Dynamic Effort Lower (Speed Day) Strength Front Squat (1×8 @ 50% + 10#) WOD “Don’t Get Cocky” 2 Rounds 7min AMRAP 7 TTB 7 OHS (95,65) — 3min Rest — **Start Round 2 where you left off round 1 Special Strength 3×6 Anderson Front Squats Special Strength 6×4 Banded Inverse Curls Midline 3×15 Landminds **15 each […]
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Tuesday 4.28.15 Barbell Club
@CFML A: High-Hang Snatch (7×2) @50/60/70/75… 2 sec hold in bottom on last rep If 75 is sharp, you may go up. The goal is good technique & no misses. No extra attempts if you miss, 7 sets total. B: Back Squat (5×5) @75-78 (increase from last week) 3 sec hold on first rep C1: Shoulder Press (3×8) Use same weight […]
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Tuesday 4.28.2015 Crossfit Kids
Warm-up Mobility- Banded tricep hold – banded pull downs Dynamic- Slow 600 meters – Sprint Accessory- Plank tabatas for 4 minutes Gymnastics Rope climb a- Scale x4 b-practice foothold and 2 pulls x 4 c- 4 good pulls x 4 d- complete climbs x 5 Special Strength Front squat- taken from rack 6 x 4 […]
