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Wednesday 6.3.15 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 6.3.15 Competitor WOD
Dynamic Effort Lower Strength Box Squats (1×8 @ 50% 1RM + 20#) WOD “The Thinker & The Stinker” 8min AMRAP 29 Back Squats from the rack (95,65) 29 Calorie Row — 3min Rest — 8min AMRAP 41 Dubs 41 Walking Lunges (L+R=2) **Score total reps of each AMRAP Special Strength 3×8 Glute Ham Raise Special Strength […]
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Wednesday 6.3.15 Barbell Club
@CFR5 A: Hang Snatch (3×2, 5×1) Build to a heavy single over 8 sets total. B: Back Squat (3RM) Build to a 3RM. We will use this weight for the next cycle. C: Push Press (5/4/3/2/1) Build to a heavy single. Aim for 2-3% more than last week on each set. Start @~82%
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Tuesday 6.2.15 WOD
Explosive Strength Seated Box Jumps (Score highest jump in inches ) Sit on box at knee height WOD “Ocean City” 100 Dubs (x2) — Then — 40 Burpees 40 DB Clusters (35,25) — Then — 10 Muscle Ups (ring or bar) **Rx+ = additional DB weight **You can combine the Burpees and Clusters however you like […]
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Tuesday 6.2.15 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 6.2.15 Competitor WOD
Explosive Strength Seated Box Jumps (Score highest jump in inches ) Sit on box at knee height Strength Clean Complex (1RM Hang Squat Clean + Push Press + Jerk) Strength Front Squat (6×3 @ 75% with 1 sec. pause) WOD “Ocean City” 100 Dubs (x2) — Then — 40 Burpees 40 DB Clusters (35,25) — Then — 10 […]
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Tuesday 6.2.15 Barbell Club
@CFML A: Hang Snatch (3×2, 5×1) Build to a heavy single over 8 sets total. B: Back Squat (3RM) Build to a 3RM. We will use this weight for the next cycle. C: Push Press (5/4/3/2/1) Build to a heavy single. Aim for 2-3% more than last week on each set. Start @~82%
