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Tuesday 5.19.2015 Crossfit kids
Warm-up Dynamic warm up Accessoy- 1 min burpee box overs 1 min sit ups 1 min burpee box overs 1 min sit ups Weightlifting Review- hang clean and power clean 4×4 power clean 4×4 hang clean Metcon 21-15-9 row calories front squats push ups** 2 rope climbs to start each round and at end of […]
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Tuesday 5.19.15 Barbell Club
@CFML 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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5.18.15 Box Brief
Announcements 24 Heroes in 24 Hours Friday 5.22.15 9:30am – Saturday 5.23.15 9:30am Friday and Saturdays WODs will rotate with the event Memorial Day Weekend Schedule Saturday – 8:30 and 9:30am WODs, No Yoga Sunday – 8:30 and 9:30am WODs, No Barbell Club Monday – 8:30 and 9:30am WOD only
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Monday 5.18.15 WOD
Dynamic Effort Lower Strength 1A: Box Squats (1×8 @ 50% 1RM, below parallel ) **Conventional box squat stance and set up. Achieve vertical shine and prevent rocking on box 1B. 3x30sec. banded leg curls WOD “Mean Streak” 11min AMRAP 10 Sumo Deadlifts (135,95) 5 Snatches (135,95) 30 Dubs (x2) **CrossFit Conjugate WOD $ Out 4min Hollow Rock […]
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Monday 5.18.15 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 5.18.15 Competitor WOD
Dynamic Effort Lower Strength 1A: Box Squats (1×8 @ 50% 1RM, below parallel ) **Conventional box squat stance and set up. Achieve vertical shine and prevent rocking on box 1B: 3x30sec. banded leg curls WOD “Mean Streak” 11min AMRAP 10 Sumo Deadlifts (135,95) 5 Snatches (135,95) 30 Dubs (x2) Special Strength 8RM Sumo Stiff Legged Deadlift Special […]
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Monday 5.18.15 Barbell Club
@CFR5 a: Clean and Jerk (5×2, 3×1) @50/60/70… 8 sets total – 25 minutes b: Snatch Balance + OHS (4×3+1) 70-80% c1: Front Squat (3×5) @70 2 sec pause on reps 1 & 2 c2: Snatch Grip RDL (3×5) 3 sec down, 1 sec hold below knee, 3 sec up
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5.17.15 Box Brief
Sunday 5.17.15 – Yoga 11am @ R5 Only a few more weeks of Yoga before it goes on hiatus for the summer
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Sunday 5.17.15 WOD
Max Effort Upper Strength Behind The Neck Jerk (1RM) **Split or Power Jerk WOD “Zumanjaro” 12min AMRAP 3 Wall Walks 7 DB Squat Cleans (35,25) **DBs must touch the ground each time $ Out 100 Barbell Side Bends
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Sunday 5.17.15 Competitor WOD
Max Effort Upper Strength Behind The Neck Jerk (3RM) **Power Jerk WOD “Zumanjaro” 12min AMRAP 3 Wall Walks 7 DB Squat Cleans (35,25) **DBs must touch the ground each time Special Strength 4×6 Wide Grip Strict Press Special Strength 4×12 Ring Rows with weighted vest Midline 100 Barbell Side Bends Finisher/Recovery 3 x max time *earthquake […]
