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Wednesday 7.8.15 Competitor WOD
Dynamic Effort Upper Strength Shoulder Press (12×2 @ 75% 1RM, wide grip) WOD Happy 42nd Birthday Dr. Russ Karten For Time: 42-30-12 SDHP (75,55) Split Lunges (L+R=2) Push Press (75,55) Unbroken Dubs (x3) **20min time cap Special Strength 3×12 Single Arm DB Rows Special Strength 4×10 Strict C2B Midline 100 Barbell Side Bends (L+R=2) Finisher/Recovery 3 […]
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Wednesday 7.8.15 Barbell Club
@CFR5 New cycle begins: A: Tall Snatch + Press in Snatch (3×3+3) may sub OHS B: Hang Snatch (3x3x80) Every 2:30 C: Back Squat (5x5x75) D: Power Clean + Push Press (3×1+5)
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7.7.15 Box Brief
Fitness guru Kelly Starrett has started a new movement. His emphasis on correct posture and motion in exercise is making waves in the workout world and beyond. Olympians, pro athletes, soldiers, office workers and those recuperating from physical injuries are incorporating his concepts into their everyday lives. Watch 60 Minutes Sports on SHOWTIME http://s.sho.com/60MinSports.
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Tuesday 7.7.15 WOD
Skill Work 15min Free hand Stand Practice WOD “Valtrex” 3 Rounds 21 KB Swings (55,35) 15 Pull Ups 9 Box Jumps (24,20) **Each round begins with a 15sec free handstand hold **20min time cap $ Out 3 x Max time Static Hold with Barbell **lock feet under dolly or DB, press barbell away, lock out […]
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Tuesday 7.7.15 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 7.7.15 Competitor WOD
Strength Snatch (12×2 @ 70% 1RM) Reset at the bottom of each snatch, do not TNG Strength Snatch Pull (6×3 @ 110% 1RM snatch from 4″ blocks) WOD “Valtrex” 3 Rounds 21 KB Swings (55,35) 15 Pull Ups 9 Box Jumps (24,20) **Each round begins with a 15sec free handstand hold **20min time cap Midline 3 x […]
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Tuesday 7.7.15 Barbell Club
@CFML New cycle begins: A: Tall Snatch + Press in Snatch (3×3+3) may sub OHS B: Hang Snatch (3x3x80) Every 2:30 C: Back Squat (5x5x75) D: Power Clean + Push Press (3×1+5)
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7.6.15 Box Brief
Fuel for Fire Now available at the Box!
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Monday 7.6.15 WOD
Dynamic Effort Lower Strength Snatch Balance (6×3 @ 50% 1RM Snatch) **Focus on pressing your body under the bar to squat, not the bar up WOD “HGH” For Time: 50 Calorie Row 50 Deadlifts (135,95) 50 Wall Balls (20,14) 50 Burpees Over Bar 50 Wall Balls 50 Deadlifts 50 Calorie Row *20 Minute Time Cap $ […]
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Monday 7.6.15 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
