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Thursday 6.4.15 Competitor WOD
Max Effort Upper Strength Behind The Neck Jerk (1RM – BTN Split Jerk ) WOD EMOM for 18min 1 Round of “Holleyman” 5 Wall Balls (20,14) 3 HSPU 1 Power Clean (225,135) **Score successful rounds **If you fail, rest as needed and return. Special Strength 3×12 DB Strict Press w/ hands internally rotated Special Strength 3×8 […]
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Thursday 6.4.15 Barbell Club
@CFML 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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6.3.15 Box Brief
Can’t Squat? Tell ’Em What They’ve Won! Fun Fact: Zero percent of men and women in assisted living can squat. It’s surely a negative way of looking at the situation, but sometimes we need to get whacked over the head. The good news? With a good squat, you can read the paragraph above and the […]
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Wednesday 6.3.15 WOD
Dynamic Effort Lower Strength Box Squats (1×8 @ 50% 1RM + 20#) WOD Happy 29th Birthday David Burnett and 41st Birthday Patrick Reagan “The Thinker & The Stinker” 8min AMRAP 29 Back Squats (95,65) 29 Calorie Row — 3min Rest — 8min AMRAP 41 Dubs 41 Walking Lunges (L+R=2) **Score total reps of each AMRAP **Take […]
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Wednesday 6.3.15 On-Ramp
@CFML On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups
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Wednesday 6.3.15 Competitor WOD
Dynamic Effort Lower Strength Box Squats (1×8 @ 50% 1RM + 20#) WOD “The Thinker & The Stinker” 8min AMRAP 29 Back Squats from the rack (95,65) 29 Calorie Row — 3min Rest — 8min AMRAP 41 Dubs 41 Walking Lunges (L+R=2) **Score total reps of each AMRAP Special Strength 3×8 Glute Ham Raise Special Strength […]
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Wednesday 6.3.15 Barbell Club
@CFR5 A: Hang Snatch (3×2, 5×1) Build to a heavy single over 8 sets total. B: Back Squat (3RM) Build to a 3RM. We will use this weight for the next cycle. C: Push Press (5/4/3/2/1) Build to a heavy single. Aim for 2-3% more than last week on each set. Start @~82%
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Tuesday 6.2.15 WOD
Explosive Strength Seated Box Jumps (Score highest jump in inches ) Sit on box at knee height WOD “Ocean City” 100 Dubs (x2) — Then — 40 Burpees 40 DB Clusters (35,25) — Then — 10 Muscle Ups (ring or bar) **Rx+ = additional DB weight **You can combine the Burpees and Clusters however you like […]
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Tuesday 6.2.15 On-Ramp
@CFR5 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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Tuesday 6.2.15 Competitor WOD
Explosive Strength Seated Box Jumps (Score highest jump in inches ) Sit on box at knee height Strength Clean Complex (1RM Hang Squat Clean + Push Press + Jerk) Strength Front Squat (6×3 @ 75% with 1 sec. pause) WOD “Ocean City” 100 Dubs (x2) — Then — 40 Burpees 40 DB Clusters (35,25) — Then — 10 […]
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Tuesday 6.2.15 Barbell Club
@CFML A: Hang Snatch (3×2, 5×1) Build to a heavy single over 8 sets total. B: Back Squat (3RM) Build to a 3RM. We will use this weight for the next cycle. C: Push Press (5/4/3/2/1) Build to a heavy single. Aim for 2-3% more than last week on each set. Start @~82%
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Monday 6.1.15 WOD
Dynamic Effort Upper Strength Bench Press (@ 80% 1RM 3×3 Wide, 3×3 Normal, 3×3 Narrow) WOD “Margate” 15min AMRAP 25-30-35-40-45 Knees to Elbows 25-20-15-10-5 SDHP (75,55) **Score total reps $ Out 4x30sec. Static Hold with barbell on back, feet anchored under dolly or DBs. **Sit up to a 45 degree anfle with barbell on back, static […]
