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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
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Tuesday 6.9.15 Competitor WOD
Mobility • Elevated Coach Stretch • Banded Samson Stretch • Banded Overhead Bully Strength Hang Snatch (EMOM for 10min x2 Hang Snatch @ 60%) Strength Snatch Pull (6×3 @ 80% 1Rm Snatch ) WOD “Unarmed Combat” 5 Rounds 10 HSPU 10 Ring Dips 10 Push Ups 200m Run **No time cap Midline 4 x max time GHD static […]
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Tuesday 6.9.15 Barbell Club
@CFML 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)
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Monday 6.8.15 WOD
Dynamic Effort Lower Strength Box Squats (1×8 @ 50% 1RM + 30#) WOD “Stay Puff” –In 6min complete– 18-15-12 Deadlifts (155,105) Burpees –In 5min complete– 12-9-6 Back Squats (155,105) Burpees –In 4min complete– 9-6-3 Cleans (155,105) Burpees **Score total reps of each round. Score time in comments $ Out 100 Sit Ups with your feet anchored […]
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Monday 6.8.15 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
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Monday 6.8.15 Competitor WOD
Dynamic Effort Lower Strength Box Squats (1×8 @ 50% 1RM + 30#) WOD “Stay Puff” –In 6min complete– 18-15-12 Deadlifts (155,105) Burpees –In 5min complete– 12-9-6 Back Squats (155,105) Burpees –In 4min complete– 9-6-3 Cleans (155,105) Burpees **Score total reps of each round. Score time in comments Special Strength 4×25 Back 1/4 Squats @ 80% 1RM […]
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Monday 6.8.15 Barbell Club
@CFR5 a: Clean and Jerk (3×2, 5×1) Build to a heavy single over 8 sets total. b: Snatch Balance + OHS (3×2+1) Same weight as last week. b: Front Squat (3×3) 2 sec pause on rep 1. Same weight as last week. c2: Snatch Grip RDL (3×3) 3 sec down, 1 sec hold below knee, 3 sec up. Same weight as last week.
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Sunday 5.7.15 WOD
Max Effort Upper Strength Muscle Snatch (1RM – Less than 10 reps past 50%) WOD “Sea Isle” 5 Rounds 25 Calorie Row 12 Alternating Dumbell Snatches (70,55) 3 Rope Climbs **No Time cap 1 Rx Rope Climb = 2 hand over hand modifications $ Out 3×12 Barbell Roll Outs
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Sunday 5.7.15 Competitor WOD
Max Effort Upper Strength Muscle Snatch (1RM – Less than 10 reps past 50%) WOD “Sea Isle” 5 Rounds 25 Calorie Row 12 Alternating Dumbell Snatches (70,55) 3 Rope Climbs **No Time cap 1 Rx Rope Climb = 2 hand over hand modifications Special Strength 6×6 Behind the neck strict press with earthquake bar, snatch grip […]
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6.6.15 Box Brief
Don’t Forget….. Free Muscle Up Clinic Saturday 6.6.15 10:30am @ Main Line with the infamous Coach Brynsey! Coach Maureen and Coach Kevin will be there to make sure everyone has the Coaching they need
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Saturday 6.6.15 WOD
WOD “The Bionic Woman” Teams of 2 –3min AMRAP– “Fran” 21-15-9 Thrusters (95,65) Pull Ups –5min AMRAP– “Isabel” 30 Snatches for time (135,95) –7min AMRAP– “Kelly” 200m Run 15 Box Jumps (24,20) 15 Wall Balls (20,14) **P1 completes 3min AMRAP, P2 Rest, P2 completes 3min AMRAP, P1 Rest. P1 completes 5min AMRAP, P2 Rest…… **Score […]
