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Monday 4.13.15 WOD
Max Effort Upper Strength Split Jerk (1RM – limit to 10 reps after warming up) WOD “Cupid Shuffle” 150 Russian KB Swings (70,55) **Every time you break, run 50m forward + 50m backward **20min time cap $ Out 4 Rounds 30sec. Flutter Kicks 30sec Superman Hold
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Monday 4.13.15 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
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Monday 4.13.15 Competitor WOD
Max Effort Upper Strength Split Jerk (1RM – limit to 10 reps after warming up) WOD “Cupid Shuffle” 150 Russian KB Swings (70,55) **Every time you break, run 50m forward + 50m backward **20min time cap Special Strength 4×10 Barbell Rows with chest supported on bench Special Strength 3×15 Push Ups For Max Weight Midline 4 […]
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Monday 4.13.15 Barbell Club
@CFR5 A: Snatch (3x1x85) 50/60×3, 70/75×2, 80×1 20 min B: Snatch Pull (2x2x85) C: Clean and Jerk (1×85) 50/60/70×2, 75/80×1 20 minutes D: Front Squat (1×85)
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4.12.15 Box Brief
Why You’re Tired All The Time + How To Feel Better Read More – MindBodyGreen.com By Julie Daniluk Are you chronically tired for no reason? Do you feel rundown and overwhelmed? It could be adrenal fatigue. Adrenal fatigue occurs when your adrenal glands cannot adequately meet the demands of stress. From the demands of work, to […]
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Sunday 4.12.15 WOD
Gymnastics 10min working on skin the cats WOD Happy 48th Birthday Coach Byrnsey! “Brynsey” 4 Ring MUs –Then 4 Rounds– 12 HSPU 12 Power Cleans (95,65) 12 Ring Dips 12 Power Snatches (95,65) –Then– 8 Bar Mus **20min time cap **Rx+ = Strict HSPU & barbell movements 135,95 $ Out 4x30sec. “L” sit on rings […]
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Sunday 4.12.15 Competitor WOD
Rest Day
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Saturday 4.11.15 WOD
WOD Partner Up or Complete Solo “Filthy Fifty” For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders **Partnering? Split reps however you want **Going Solo? […]
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Saturday 4.11.15 Competitor WOD
Strength Snatch Balance + OHS (1RM) WOD “Filthy Fifty” For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders **30min time cap Finisher/Recovery 800m sled pull
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4.10.15 Box Brief
5-MINUTE FIX: THE DOUBLE-UNDER If you get a lump in your throat when double-unders appear on the whiteboard here are a few techniques to help you master them. The Box Editors March 20, 2015 CLICK HERE to read more Can you do 1,400 consecutive double-unders? Molly Metz, jump-rope competitor and coach, who has conducted seminars […]
