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Tuesday 5.5.15 Barbell Club
@CFML A: High-Hang Snatch (8×2) @50/60/70/75… 8 sets total B: Back Squat (5×5) @78-80 (increase from last week) 3 sec hold on first rep C1: Shoulder Press (3×8) Use same weight from last week if did not get 3×8. Otherwise, increase weight. C2: Front Rack Lunge (3×10) Increase weight from last week.
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Tuesday 5.5.2015 Crossfit Kids
Warm-up mobility- banded walks dynamic- run accessory- tabata squat holds Gymnastics handstand progressions wall walks handstand headstand to handstand push up handstand push ups Weightlifting Review hang cleans 6×4 coach loaded bar Metcon 21-15-9-6-3 squat cleans pull ups
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5.4.15 Box Brief
‘AB’ril 2015 and the winners are….. First Place: Jenn Bubb 16,906 Second Place: Maureen, 16,900 Third Place: Mike Shine 8,535
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Monday 5.4.15 WOD
Run Broadstreet and super sore??? Make sure to attend tomorrows WOD for some great mobility and a WOD to help relieve that leg soreness. Dynamic Effort Lower (speed day) Strength Front Squat (1×8 @ 50% + 20#) WOD “Hair of the Dog” 12min AMRAP 5-10-15-20-25….. Wall Balls **Between each round complete 1 rd. 6 Deadlift (135,95) 3 […]
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Monday 5.4.15 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
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Monday 5.4.15 Competitor WOD
Dynamic Effort Lower (speed day) Strength Front Squat (1×8 @ 50% + 20#) WOD “Hair of the Dog” 12min AMRAP 5-10-15-20-25….. Wall Balls **Between each round complete 1 rd. 6 Deadlift (135,95) 3 Hang Power Cleans **Score total wall balls Special Strength 6×3 Deadlift, @ 50% + band tension Special Strength 3×15 Walking Good Mornings Midline 4x […]
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Monday 5.4.15 Barbell Club
@CFR5 a: High-Hang Clean + Clean (7×2+1) @50/60/70… If 70 is sharp, you may go up. 7 sets total. b: Front Squat (3×3) @80-83 3 sec pause on first rep c1: Snatch Push Press + OHS (4×3+1) Increase weight this week. 3 sec hold in OHS. c2: RDL (Romanian Deadlift) (3×8) Same weight as last week.
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5.3.15 Box Brief
THE DIRTY LITTLE SECRET OF THE FEMALE ATHLETE: CELLULITE Vanessa Bennington – Contributor – Nurse Practitioner BreakingMuscle.com It’s time I got something off my chest. I have a secret. It’s one I’ve been trying to cover it up since I was about thirteen. Until recently I was ashamed of it. In fact, I can’t truly say it doesn’t […]
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Sunday 5.3.15 WOD
Don’t forget: Yoga 11am @ R5 Max Effort Upper Strength Muscle Snatch (3RM) WOD Strict Press Biathlon (Time) 25 Strict Press (95,65) 25 Strict Press (65,45) 25 Strict Press (45,35) **Every time you break you must complete 20 Dubs (40 singles) **20min time cap $ Out 3 Rounds 1min plank 1min plank left side 1min plank right […]
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Sunday 5.3.15 Competitor WOD
Note: There has been a change to the layout of the programming. For the summer months, Saturday will be scheduled as ‘rest’. Max Effort Upper Strength Muscle Snatch (3RM) Strength Floor Press (5RM with micro band) WOD “Strict Press Biathlon” 25 Strict Press (95,65) 25 Strict Press (65,45) 25 Strict Press (45,35) **Every time you break you […]
