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Saturday 9.5.15 WOD
Steve and Cori’s Wedding WOD! Congrats, Big day Sunday 9.6.15 WOD “He said, She said….” Teams of 2 45min Time Cap 1. 400m run + 30 WBs (20,14) 2. 30 Thrusters + 30 SDHP (95,65) 3. 30 Sq. Cleans + 30 STOH (95,65) 4. 3 Rds: 200m Run + 10 P. Snatches (95,65) 5. 40 […]
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Saturday 9.5.15 Competitor WOD
1RM Oly Variation Strength Clean Complex (1RM – 1DL + 1 PC + 1 SQ + 1 PJ) WOD “He said, She said….” Teams of 2 45min Time Cap 1. 400m run + 30 WBs (20,14) 2. 30 Thrusters + 30 SDHP (95,65) 3. 30 Sq. Cleans + 30 STOH (95,65) 4. 3 Rds: 200m Run […]
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9.4.15 Box Brief
9 Popular Food Cravings And What They Say About Your Emotions by Dr. Deanna MinichSeptember 2, 2015 6:05 AM Rather than expressing our emotions, we tend to stuff them down with food, which our bodies translate as comfort and fulfillment.Scientific research shows that when people have difficulty identifying the emotion they’re experiencing and ways to deal […]
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Friday 9.4.15 WOD
Max Effort Lower Strength Deadlift (1RM from 2″ blocks + band) WOD “Mellow Johnny” 5 Rounds 400m Run 5 Deadlifts 5 Hang Cleans 5 STOH **135,95 across all movements **Rx+ Use a Fat Bar, (25#) $ Out 3 x 1min Chinese Plank
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9.4.15 WOD NOTES
Max Effort Lower Mobility: 6min 3min each side. 2:15 – 3:00 Use Boxes, add in an LAX ball on the adductors to really attack the hips. http://www.mobilitywod.com/daily/thursday-july-23rd-2015/ Dynamic Warm Up: 5min Strength: 15min Deadlift (1RM from 2″ blocks + band) NOTES: Pull from 25# plates (they are 2″ think and solid), foam pads will allow the bar […]
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Friday 9.4.15 Competitor WOD
Max Effort Lower Strength Deadlift (1RM from 2″ blocks + band) **Blue Band WOD “Mellow Johnny” 5 Rounds 400m Run 5 Deadlifts 5 Hang Cleans 5 STOH **135,95 across all movements **Rx+ Use a Fat Bar, (25#) Special Strength 3×10 GHD Back Extension + Barbell Row https://instagram.com/p/y5Bb0IHwpC/?taken-by=lauraphelpssweatt Special Strength 3×15 Barbell Glute Ham Raises Midline 3 […]
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Thursday 9.3.15 WOD
Dynamic Effort Upper Strength Power Clean (5,5,3,3,2,2,1,1 @ 65@ 1RM ) **Score 2×5 weight WOD “The Human Highlight Reel” 25 Box Overs (24,20) 50′ OH DB Lunges (45,35) 25 T2B 25 Box Overs 25 T2B 50′ OH DB Lunges 25 Box Overs –3min Rest– 50 Cal Row Sprint **No time cap $ Out 3×12 Single Arm […]
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Thursday 9.3.15 On-Ramp
Announcement Starting September 8, 2015 On-Ramp will be held during the schedule linked below First Saturday of each month @ R5 (Wayne) Third Saturday of each month @ ML (Ardmore) CLICK HERE TO VIEW THE NEW SCHEDULE @CFR5 On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo […]
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Thursday 9.3.15 Competitor WOD
Dynamic Effort Upper Strength Power Clean (5,5,3,3,2,2,1,1 @ 65@ 1RM ) **Score 2×5 weight Strength Shoulder Press (1×8 @ 60% + micro band tensnion ) WOD “The Human Highlight Reel” 25 Box Overs (24,20) 50′ OH DB Lunges (45,35) 25 T2B 25 Box Overs 25 T2B 50′ OH DB Lunges 25 Box Overs –3min Rest– 50 Cal […]
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9.3.15 WOD NOTES
Dynamic Effort Upper Mobility: 5min New DE Cycle. We will repeat this mobility over the next 3 weeks 1:31 – 2:36 http://www.mobilitywod.com/daily/sunday-august-30th-2015/ Dynamic Warm Up: 5min Strength: 12min Power Clean (5,5,3,3,2,2,1,1 @ 65% 1RM ) **Score 2×5 weight NOTES: New DE Upper 3 Week Cycle Run Every 60sec. These Reps should no be completed TNG, reset at […]
