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4.22.15 Box Brief
CREATIVE DIETING: CLEAN EATING DOESN’T HAVE TO BE BORING Kalli Youngstrom – Contributor Breaking Muscle Whether you’re getting ready for a bodybuilding competition, cutting to make weight for a certain sport, or just trying to tighten things up, dieting in a calorie deficit can feel restricting. But the good news is it doesn’t have to. Naturally, there’s […]
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Wednesday 4.22.15 WOD
Gymnastics Bias Warm Up Ext. 4 Rounds 1min Max Shoot Throughs 1min Rest *One Rep = Push up, shoot through to hollow, dip, shoot back to hollow **Score reps WOD “Its a trap!” 15min AMRAP 5 Pull Ups 10 Push Ups 15 KB Swings (55,35) $ Out 3×20 DB Oblique Crunches **20 each side
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Wednesday 4.22.15 On-Ramp
@CFML On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls
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Wednesday 4.22.15 Competitor WOD
Warm Up 4 Rounds 1min Max Shoot Throughs 1min Rest *One Rep = Push up, shoot through to hollow, dip, shoot back to hollow **Score reps Strength Snatch Complex (1RM Hip Snatch + Hang Snatch + OHS) WOD “Its a trap!” 15min AMRAP 5 Pull Ups 10 Push Ups 15 KB Swings (55,35) Midline 3×20 DB […]
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Wednesday 4.22.2015 Crossfit Kids
Warm-up Mobility- couch stretch- 1 min on each leg Dynamic- run Accessory- 10 jumping lunges 10 weighted lunges Gymnastics 3 rounds 10 push ups 10 squats 10 sit ups Weightlifting Introduce and perform bench press 6×3 add weight each round Metcon 8 Minute AMRAP 10 front Squats 30 single unders/15 dubs 10 jumping pull ups […]
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Wednesday 4.22.15 Barbell Club
@CFR5 A: High-Hang Snatch (3/3/2/2/2/2) @50/60/70/70+/70+/70+ 2 sec hold in bottom on last rep If 70 is sharp, you may go up. The goal is good technique & no misses. No extra attempts if you miss, 6 sets total. B: Back Squat (5×5) @73-75 (increase from last week) 3 sec hold on first rep C1: Shoulder Press (4×6) Use highest weight […]
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4.22.15 Box Brief
Post 4 of 4 This year we post the attached picture to announce the arrival of…… Coach Merrilee and Coach Daniel’s first…….BABY! (what have we gotten ourselves into?)
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4.21.15 Box Brief
Post 3 of 4 This year we post the attached picture to announce the arrival of…… **stay tuned for post 4 of 4, 10am Tuesday 4.21.15
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Tuesday 4.21.15 WOD
Dynamic Effort Upper Strength Bent Over Row (6×3 @ 75% 1RM) **Superset bent over rows with pull ups Strength Pull-ups (6×3 banded – strict – kipping) WOD “Surfin’ Bird” 12min AMRAP 3 Power Snatches (115,65) 10 Wall Balls (20,14) $ Out 4×15 Barbell Overhead Sit Ups **Anchor feet
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Tuesday 4.21.15 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)
