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Wednesday 6.24.15 On-Ramp
@CFML On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo W.O.D.: “Weekend at Bernie’s” 15min AMRAP 5 Power Snatches 10 Overhead Squats 15 Box Jumps
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Wednesday 6.24.15 Competitor WOD
Dynamic Effort Upper Strength Shoulder Press (6×3 @ 65% with wide grip) WOD “The Starry Night” 12min AMRAP 6 Rope Climbs 9 Thrusters (115,75) 9 Rope Climbs 15 Thrusters 12 Rope Climbs 21 Thrusters **1-1 Rope Climb Modification Special Strength 6×3 Floor Press @ 70% 1RM Special Strength 3×12 DB Upright Rows Midline 6x20sec. Sit Up […]
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Wednesday 6.24.15 Barbell Club
@CFR5 A: Muscle Snatch + OHS (3×3+1) B: Power Snatch (6x1x80-85) Every 1:30 C: Power Clean and Jerk (6x1x80-85) Every 2:00 D: Back Squat (5x3x92 of 3RM)
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6.23.15 Box Brief
Custom Fit Meals Partners with Fresh Meal Plan Get ready for an incredible new experience! Custom Fit Meals is excited to announce a national partnership with the largest fresh meal provider in the country, Fresh Meal Plan (FMP). This partnership now offers you over 200 NEW MENU items including Paleo, Traditional, Vegetarian, Pro-Preferred, Contest Prep […]
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Tuesday 6.23.15 WOD
Skill Work 10min Kipping HSPU Progressions and modification practice WOD “Mr. America” Every 2min for 20min 3 HSPU to a 2″ deficit 5 Power Snatches (115,75) 7 Burpees **Score time difference between fastest and slowest time. Ex. Fastest time 1:12, slowest time 1:45. Score = :33 seconds. **Score each round time in comments $ Out 3×20 […]
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Tuesday 6.23.15 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 6.23.15 Competitor WOD
Skill Work 10min HS Walk Practice Strength Snatch Complex (EMOM for 8 min Snatch + OHS) Strength Snatch Pull (5×3 @ 80-90% 1RM) WOD “Mr. America” Every 2min for 20min 3 HSPU to a 2″ deficit 5 Power Snatches (115,75) 7 Burpees **Score time difference between fastest and slowest time. Ex. Fastest time 1:12, slowest time 1:45. […]
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Tuesday 6.23.15 Barbell Club
@CFML A: Muscle Snatch + OHS (3×3+1) B: Power Snatch (6x1x80-85) Every 1:30 C: Power Clean and Jerk (6x1x80-85) Every 2:00 D: Back Squat (5x3x92 of 3RM)
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Monday 6.22.15 WOD
Dynamic Effort Lower Strength Deadlift (6×3 @ 45% + band tension ) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL WOD “Unbroken ‘Donny’” In 15min Complete 21-15-9-9-15-21 Deadlifts, unbroken Burpees **Score weight used **Rx = Unbroken, if you break up reps you must lower weight to continue. $ […]
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Monday 6.22.15 On-Ramp
@CFML 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
