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Monday 1.19.15 Barbell Club
@CFR5 A: Snatch High Pull + Muscle Snatch (6×1) from hang (knee), build over 6 sets B: Pull + Clean + Front Squat + Jerk (8×1) Build to a peak, start at roughly 50%, make 10% jumps, then 5% jumps as you approach peak C1: Back Extensions (4×10) 15 sec hold after last rep of each set
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Saturday 1.17.15 Crossfit Kids
Game Lumber jacks and Farmers Gymnastics L sits Planks Balance on boxes/mats Game Market day!- Get a partner and go shopping for weights! Weightlifting Press and push press Metcon 5 Ups! 5 Rounds 5 push ups 5 broad jumps 5 weighted squats 5 weighted press Game I am going box jumping and I am bringing… […]
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Thursday 1.15.15 On-Ramp
@CFR5 On-Ramp Class #6 Skill Review: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill: SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D.: 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run
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Thursday 1.15.15 Barbell Club
@CFML A: Snatch High Pull + Muscle Snatch (6×1) from hang (knee), build over 6 sets B: Pull + Clean + Front Squat + Jerk (8×1) Build to a peak, start at roughly 50%, make 10% jumps, then 5% jumps as you approach peak C1: Back Extensions (4×10) 15 sec hold after last rep of each set Announcements: Saturday, 1.17.15 – […]
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Thursday 1.15.15 Crossfit Kids
Warm-up Pizza Delivery Circle Burpee warm up Skill Review Push up- mechanics 2 min capacity Pull-ups- work on holding negatives Weightlifting Med Ball cleans power cleans Metcon Chippity Chip Chip Chipper! 10 med ball cleans 15 burpees 20 power cleans 25 sit ups 30 jumping jacks 35 step ups 40 squats 35 step ups 30 […]
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Wednesday 1.14.15 On-Ramp
@CFML On-Ramp Class #6 Skill Review: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill: SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D.: 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run
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Wednesday 1.14.15 Crossfit Kids
Gymnastics Everybody JUMP Now!!! AMRAP 3 min 5 box jumps 5 tuck jumps 5 jumping jacks 5 jumping lunges 5 broad jumps Game Lumberjacks and Farmers Weightlifting Deadlift Darryl Sumo Sammy Metcon AMRAP- 5 minutes 10 Deadlifts 10 Sit ups 5 burpees 5 push-ups Game PIZZA TIME!!!
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Wednesday 1.14.15 Barbell Club
@CFR5 -: Goblet Squat (3×3) 5 sec negative, 5 sec in bottom position Superset with first 3 sets of snatch, not max effort A: Pause Snatch (1×1) 1 set every 2:00 12 sets total, build to peak single Start at roughly 40-50% of snatch, make 7-10% jumps until 70-80%, then 3-5% jumps until peak B: Halting Snatch Deadlift (4×3) 5 sec […]
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Tuesday 1.13.15 On-Ramp
@CFR5 On-Ramp Class #5 Skill Review: Kipping Pull Ups KB Swings Wall Balls New Skill: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups W.O.D.: 21-15-9 -Walking Lunges (L+R=2) -Butterfly Sit Ups -Thrusters
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Tuesday 1.12.15 Crossfit Kids
Warm-up 3X 1 Minute hold bottom of squat 1 minute wall walks 10 walking lunges 10 good mornings Skill Review Push up mechanics 2 minute push up capacity Gymnastics Hand stands/headstands/wall walks Weightlifting Deadlift EMOM- 3 lifts for 5 minutes Metcon 21-15-9 Deadlift Squat Cool Down yoga stretches
