Month: May 2015

  • Monday 6.1.15 WOD

    Monday 6.1.15 WOD

    Dynamic Effort Upper Strength Bench Press (@ 80% 1RM 3×3 Wide, 3×3 Normal, 3×3 Narrow) WOD “Margate” 15min AMRAP 25-30-35-40-45 Knees to Elbows 25-20-15-10-5 SDHP (75,55) **Score total reps $ Out 4x30sec. Static Hold with barbell on back, feet anchored under dolly or DBs. **Sit up to a 45 degree anfle with barbell on back, static […]

  • Monday 6.1.15 On-Ramp

    Monday 6.1.15 On-Ramp

    @CFML On-Ramp Class #1 Intro: What is CrossFit? What makes our CrossFit Different? New Skill: Air Squat Deadlift Rope Climbs Double Unders W.O.D.: “Goonies” 15min AMRAP 1 Rope Climb 5 Deadlifts 200m Row or Run

  • Monday 6.1.15 Competitor WOD

    Monday 6.1.15 Competitor WOD

    Dynamic Effort Upper Strength Bench Press (@ 80% 1RM 3×3 Wide, 3×3 Normal, 3×3 Narrow) **If you fail to complete the wide stop and move to the normal. Same goes for normal to narrow. WOD 15min AMRAP 25-30-35-40-45 Knees to Elbows 25-20-15-10-5 SDHP (75,55) **Score total reps Special Strength Banded DB Floor Press 4 x Max […]

  • Monday 6.1.15 Barbell Club

    Monday 6.1.15 Barbell Club

    @CFR5 a: Clean and Jerk (3×2, 5×1) Build to a heavy single over 8 sets total. @50/60/70… b: Snatch Balance + OHS (4×3+1) 2-5% heavier than last week b: Front Squat (3×5) @75% or 2-3% heavier than last week 2 sec pause on reps 1 & 2 c2: Snatch Grip RDL (3×5) 3 sec down, 1 sec hold below knee, 3 sec up, […]

  • Sunday 5.31.15 WOD

    Sunday 5.31.15 WOD

    Max Effort Lower Strength Banded Deadlift (3RM – Less than 10 reps past 50%) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL 3RM – This is not a touch and go, stop at the bottom and reset WOD “Give N Take” 5 Rounds 10 Thrusters (95,65) 10 Front […]

  • Sunday 5.31.15 Competitor WOD

    Sunday 5.31.15 Competitor WOD

    Max Effort Lower Strength Banded Deadlift (3RM – Less than 10 reps past 50%) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL 3RM – This is not a touch and go, stop at the bottom and reset WOD “Give N Take” 5 Rounds 10 Thrusters (95,65) 10 Front […]

  • Saturday 5.30.15 WOD

    Saturday 5.30.15 WOD

    WOD Partner Up! “Dr. Goodfunk” Teams of 3 7min AMRAP STOH 50 Reps (95,65) 50 Reps (115,75) Max Reps (135,95) — 3 Minute Rest — 7min AMRAP Front Squat 50 Reps (95,65) 50 Reps (115,75) Max Reps (135,95) — 3 Minute Rest — 7min AMRAP Power Clean 50 Reps (95,65) 50 Reps (115,75) Max Reps […]

  • Saturday 5.30.15 Competitor WOD

    Saturday 5.30.15 Competitor WOD

    Rest Day

  • 5.29.15 Box Brief

    5.29.15 Box Brief

    Healthy Fried Chicken – New Twist on My Old Paleo Recipe Growing up in the South fried chicken was always a staple menu item. With a new focus on macro ingredients and the Paleo diet its nice to find a new twist on this old recipe. — Recipe, Article and Picutre Courtesy of PaleoNewbie.com Ingredients […]

  • Friday 5.29.15 WOD

    Friday 5.29.15 WOD

    Explosive Strength Strength Snatch Complex (@ 60% 1RM Snatch, EMOM for 8min Snatch + OHS) **At 8min mark, in 5min find 1RM Snatch Strength Snatch (1×1) WOD “The Spray Tan Incident” 1 mile Row or Run (1600m) 50 Wall Balls (20,14) 50 Sit Ups 50 KB Swings (55,35) 50 Bounds (30,24) **20min time cap $ Out 3×20 […]