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Thursday 5.21.15 Competitor WOD
Max Effort Lower Strength Back Squat (3RM – with a 2 sec. pause) WOD Happy 32nd Birthday Susan DeLeo! 32 Barbell Complexes • 1 Complex = Deadlift + Clean + Front Squat + Shoulder to Overhead + Back Squat + Shoulder to Overhead (you may combine movements) • Athlete picks their own weight • Add an […]
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Thursday 5.21.15 Barbell Club
@CFML a: Clean and Jerk (5×2, 3×1) @50/60/70… 8 sets total – 25 minutes b: Snatch Balance + OHS (4×3+1) 3-5% heavier than last week c1: Front Squat (3×5) @73, 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, 3-5% heavier last week […]
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5.20.15 Box Brief
New Apparel Has Arrived! Pre-ordered? Pick yours up in the Coaches office. Forgot to pre-order, only a few additional sizes remain and several are already sold out. 24 Hero Wods in 24 Hours Tagging and bagging this year’s shirts! We will have these available at CFML on Friday. If you have notified us of your […]
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Wednesday 5.20.15 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 Dynamic Effort Upper (speed day) Strength Bench Press (@ 75% 1RM 3×3 wide, 3×3 normal, 3×3 narrow ) WOD “El Toro” 4 Rounds 400m Row […]
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Wednesday 5.20.15 On-Ramp
@CFML On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups
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Wednesday 5.20.15 Competitor WOD
Dynamic Effort Upper (speed day) Strength Bench Press (@ 75% 1RM 3×3 wide, 3×3 normal, 3×3 narrow ) WOD “El Toro” 4 Rounds 400m Row 10 KB Thrusters, right arm (45,25) 10 KB Thrusters, left arm (45,25) **15min time cap Special Strength 3×15 Underhanded Bent Over Row Special Strength 3×8 Tricep Kick Backs Special Strength 3×12 […]
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Wednesday 5.20.15 Barbell Club
@CFR5 A: Hang Snatch (5×2, 3×1) @50/60/70/75… 8 sets total B: Back Squat (1/3×80, 1/3×85, 1/1-3×88) 2 sec hold on first rep C1: Push Press (5/4/3/2/1) start @~77, add 2-3% across each set C2: Clean Pull (4x3x105) ANNOUNCEMENTS: 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 […]
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Tuesday 5.19.15 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 Explosive Strength Strength 3 Position Snatch (Every 90sec. for 7 rounds – High Hang, Hang, Full) **Each snatch variation is a full squat WOD Happy […]
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Tuesday 5.19.15 On-Ramp
@CFR5 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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Tuesday 5.19.15 Competitor WOD
Explosive Strength Strength 3 Position Snatch (Every 90sec. for 7 rounds – High Hang, Hang, Full) **Each snatch variation is a full squat Strength Snatch Pull (5×5) WOD 400m Run 50 Wall Balls (20,14) 400m Run 50 Russian KB Swings (55,35) 400m Run 50 Box Jumps (20,20) 400m Run 50 Jumping Pull Ups **25min time cap Midline […]
