-
Thursday 6.11.15 On-Ramp
@CFR5 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
-
Thursday 6.11.15 Competitor WOD
Max Effort Lower Strength Suitcase Deadlift (1RM – you must complete the weight on both sides) WOD “The Incredible Hulkstress” 21 Power Cleans (135,95) 21 Pull Ups 3 Rope Climbs 15 Power Cleans 15 Pull Ups 2 Rope Climbs 9 Power Cleans 9 Pull ups 1 Rope Climb Special Strength 4×4 Back Squat with 2 sec. […]
-
Thursday 6.11.15 Barbell Club
@CFML 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)
-
6.10.15 Box Brief
June 2015 Newsletter View this email in your browser The craziness that was May has come to an end and June is upon us. Summer is here, well almost, or at least it feels that way! The month of May brought us several of the most memorable events of the year. The CrossFit […]
-
Wednesday 6.10.15 WOD
Dynamic Effort Upper Strength Behind The Neck Jerk (12×2 Push Jerk) WOD “Jazz Hands” 75 Kettlebell Swings (55,35) 2K Row 75 Kettlebell Swings (55,35) $ Out 3×20 Banded Oblique Twist **on knees
-
Wednesday 6.10.15 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
-
Wednesday 6.10.15 Competitor WOD
Dynamic Effort Upper Strength Behind The Neck Jerk (12×2 Push Jerk) WOD “Jazz Hands” 75 Kettlebell Swings (55,35) 2K Row 75 Kettlebell Swings (55,35) Special Strength 3×12 Seated Military Press With Barbell **set J hooks up so they are at shoulder height when seated on bench, press up and against rack Special Strength 4 x Max […]
-
Wednesday 6.10.15 Barbell Club
@CFR5 A: Muscle Snatch + OHS (3×3+1) B: Power Snatch (75-80x1x6) EMOM C: Power Clean and Jerk (75-80x1x6) Every 90 seconds D: Back Squat (5x3x88 of 3RM)
-
Tuesday 6.9.15 WOD
Mobility • Elevated Coach Stretch • Banded Samson Stretch • Banded Overhead Bully WOD “Unarmed Combat” 5 Rounds 10 HSPU 10 Ring Dips 10 Push Ups 200m Run **No time cap $ Out 4 x max time GHD static holds at parallel with hands behind head
-
Tuesday 6.9.15 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
