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Tuesday 5.26.15 WOD
Warm-up Extension For Quality: 3 Rounds 25 Hollow Rocks 20 Bridge Ups 15 Narrow Stance Squats WOD “Solar Donkey Power” 12 Rounds 5 HSPU 25 Dubs (x3) 5 T2B **18min time cap $ Out 3×8 Skin the Cats Details at GymnasticsWOD Muscle Up Progression/Skill 12 Muscle Up Progression with Coach assisting transition **Coach assists by […]
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Tuesday 5.26.15 On-Ramp
@CFR5 On-Ramp Class #3 Skill Review: Air Squat New Skill: Shoulder (strict) Press Push Press Push & Split Jerk Thruster & Wall Ball W.O.D.: “Flashdance” 21-15-9-6-3 Wall Balls Pull Ups Row for Calories
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Tuesday 5.26.15 Competitor WOD
Warm-up Extension For Quality: 3 Rounds 25 Hollow Rocks 20 Bridge Ups 15 Narrow Stance Squats Strength Hang Clean (High Hang 1 RM) Strength Clean Pull (6×3, build to a heavy 3) WOD Solar Donkey Power (Time) 12 Rounds 5 HSPU 25 Dubs (x3) 5 T2B **18min time cap $ Out 3×8 Skin the Cats
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Tuesday 5.26.15 Barbell Club
@CFML A: Hang Snatch (3×2, 5×1) Build to a heavy single over 8 sets total B: Back Squat (1/3×80, 1/3×85, 1/1-3×90) Increase weight for last wave of 1/3 reps 2 sec hold on first rep C1: Push Press (5/4/3/2/1) start @~80, add 2-3% across each set C2: Clean Pull (3x2x110)
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Tuesday 5.26.2015 Crossfit Kids
Dynamic Warm up Conditioning: 5 minutes of Cindy 5 pull ups 10 push ups 15 squats Special Strength Introduce the Overhead Squat Rep Scheme: 5×5 add lightly Metcon 21-15-12-9-6 thrusters burpees Cool Down yoga stretch
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5.25.15 Box Brief
May 30th’s Travis Manion Hero Workout in partnership with the Collegiate Rugby Championship & at PPL Park. http://www.travismanion.org/ http://www.civilianmilitarycombine.com/2015-travis-manion-workout/
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Monday 5.25.15 WOD
Memorial Day Weekend Schedule Monday 5.25.15 – 8:30 and 9:30am WOD only You have the option today to complete one of the two Hero WODs below. Many of us complete “Murph” on Saturday morning as part of the ’24 in 24′ event. The addition of Hero WOD “Wood”, allows us all to commemorate this day […]
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Monday 5.25.15 Competitor WOD
Dynamic Effort Upper Strength Bench Press (75% 1RM 3×3 wide, 3×3 normal, 3×3 narrow) WOD “Wood” 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 Minute In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011 […]
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Sunday 5.24.15 WOD
Memorial Day Weekend Schedule Saturday 5.23.15 – 8:30 and 9:30am WODs, No Yoga Sunday 5.24.15 – 8:30 and 9:30am WODs, No Barbell Club Monday 5.25.15 – 8:30 and 9:30am WOD only Max Effort Upper Strength Power Jerk (1RM with 4sec. pause in bottom of dip) WOD “Midline” 1000m Row 50 KB Swings (55,35) 50 Sit Ups […]
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Sunday 5.24.15 Competitor WOD
Max Effort Upper Strength Power Jerk (1RM with 4sec. pause in bottom of dip) WOD “Midline” 1000m Row 50 KB Swings (55,35) 50 Sit Ups 750m Row 35 KB Swings 35 Sit Ups 500m Row 25 KB Swings 25 Sit Ups Special Strength 8×3 Strict Press against micro band (red) Special Strength 3×8 Bench Press with […]
