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Monday 7.13.15 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 6.13.15 Competitor WOD
Max Effort Lower Strength Back Squat (1RM – Less than 10 reps past 50%) WOD “Rocket Man” 21-15-9 Deadlifts (225,135) Thrusters (95,65) **1 bar per Athlete, weight must be changed between movements **20min time cap Special Strength 8RM Good Morning Special Strength 3 x 2min max Reps Box Squats, Bar + Micro Band Midline 100 Standing […]
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Monday 7.13.15 Barbell Club
@CFR5 A: Hang Clean and Jerk (3x2x80) Every 2:30 B: Front Squat (3x3x80) C1: RDL (Romanian Deadlift) (3x5x80) C2: Row (3×8-10)
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7.12.15 Box Brief
Nuggets & Pearls “How can I get abs?” Click Here for more – Barbell Shrugged 1. Be consistent and patient. The very first thing to realize is that leaning up is….. 2. Put in more abdominal work. Doing endless sets of crunches in hopes of spot reducing fat is fiction. But that said….. 3. How […]
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Sunday 7.12.15 WOD
Explosive Strength Strength Max distance empty sled push in 1min Strength Depth Jump for max height (x20 reps (30,24)) **Step off box at knee height WOD “Crocodile Rock” Every 3min for 30min Calorie Row (18,15) 6 Burpee Box Jumps (24,20) 6 TNG Power Snatches (85,60) ** TNG: Touch n’ Go **Score slowest round $ Out 4min […]
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Sunday 7.12.15 Competitor WOD
Explosive Strength Strength Depth Jump for max height (x20 reps (30,24)) Step off box at knee height Strength Snatch Complex (Snatch + OHS **build to a heavy) Strength Sotts Press (5,3,3,1,1 **build across) https://youtu.be/nw9k086aXLk WOD “Crocodile Rock” Every 3min for 30min Calorie Row (18,15) 6 Burpee Box Jumps (24,20) 6 TNG Power Snatches (85,60) ** TNG: Touch n’ […]
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7.11.15 Box Brief
Announcement Don’t Forget….Beach WOD 9am Avalon 30th Street Beach Click Here To Map Directions
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Saturday 7.11.15 WOD
WOD Partner Up! “Rough Seas” Teams of 2 1500m Row (switch every 250m) 75 Hang Power Snatches (75,55) 75 Thrusters (75,55) 75 Hang Power Snatches (75,55) 1500m Row (switch every 250m) $ Out Have a great weekend!
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Saturday 7.11.15 Competitor WOD
Rest Day
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7.10.15 Box Brief
IT’S A POOL PARTY!!!! When: July 17th 6pm-11pm Where: The Shine Residence All CFML/R5’ers and families are welcome! Please let us know if you plan to attend by visiting the Facebook event page CLICK HERE TO ATTEND Mike and Erin will be providing: burgers, brats, dogs, chips, fruit, non-alcoholic drinks, and assorted desserts. Please feel […]
