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6.16.15 Box Brief
Where Students Become Coaches Exercise-science students and professors say learning how to become a coach happens in the gym—not in a lecture hall. A dentist, an orthopedic surgeon and a personal trainer—you would expect formal education to teach them how to fill a molar, repair a ruptured tendon and teach a squat. But when it […]
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Tuesday 6.16.15 WOD
Explosive Strength Warm-up Depth Jump into a Bound for max height WOD “Possessive Gangster” 20min AMRAP With 1 Barbell (95,65) 5 Deadlifts 5 Power Cleans 5 Front Squats 5 STOH 5 Back Squats **Score Rounds + Reps $ Out 3×20 MB Russian Twist (L+R=1)
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Tuesday 6.16.15 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 6.16.15 Competitor WOD
Explosive Strength Warm-up Depth Jump into a Bound for max height Strength Snatch Balance (5-5-3-3-1-1) WOD “Possessive Gangster” 20min AMRAP With 1 Barbell (95,65) 5 Deadlifts 5 Power Cleans 5 Front Squats 5 STOH 5 Back Squats **Score Rounds + Reps $ Out 3×20 MB Russian Twist (L+R=1)
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Tuesday 6.16.15 Barbell Club
@CFML A: Muscle Snatch + OHS (3×3+1) B: Power Snatch (78-82x1x6) EMOM C: Power Clean and Jerk (78-82x1x6) Every 90 seconds D: Back Squat (5x3x90 of 3RM)
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Monday 6.15.15 WOD
Dynamic Effort Upper Strength Behind The Neck Jerk (12×2 @ 75% 1RM) WOD Happy 22nd Birthday Jenn Bubb! 4 Rounds 400m Run 22 Push Press (75,55) *20min time cap $ Out Plank 4x ::30 left elbow + right toe, :30 right elbow + left toe
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Monday 6.15.15 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 6.15.15 Competitor WOD
Dynamic Effort Upper Strength Behind The Neck Jerk (12×2 @ 75% 1RM) WOD Happy 22nd Birthday Jenn Bubb! 4 Rounds 400m Run 22 Push Press (75,55) **20min time cap Special Strength 8RM Close Grip Bench Special Strength 4×12 DB Tate Press Midline Plank 4x ::30 left elbow + right toe, :30 right elbow + left toe […]
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Monday 6.15.15 Barbell Club
@CFR5 A: Hang Snatch (5x2x78-82) Every 1:30 B: Hang Clean + Push Press + Jerk (5×70-75) Every 2:00 C: Overhead Squat (3×3) D: Clean Pull (3x2x100)
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6.14.15 Box Brief
Summer Beach WODs Start June 27th in Avalon, NJ Workouts will be held every Saturday from June 27 – September 5 at 9am on the 30th Street Beach in Avalon. Keep an eye out for trailer on the beach that will be loaded with gear and Coach Brynsey, Coach Ana and Coach Ryan will there to lead the way. […]
