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Monday 6.1.15 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 6.1.15 Competitor WOD
Dynamic Effort Upper Strength Bench Press (@ 80% 1RM 3×3 Wide, 3×3 Normal, 3×3 Narrow) **If you fail to complete the wide stop and move to the normal. Same goes for normal to narrow. WOD 15min AMRAP 25-30-35-40-45 Knees to Elbows 25-20-15-10-5 SDHP (75,55) **Score total reps Special Strength Banded DB Floor Press 4 x Max […]
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Monday 6.1.15 Barbell Club
@CFR5 a: Clean and Jerk (3×2, 5×1) Build to a heavy single over 8 sets total. @50/60/70… b: Snatch Balance + OHS (4×3+1) 2-5% heavier than last week b: Front Squat (3×5) @75% or 2-3% heavier than last week 2 sec pause on reps 1 & 2 c2: Snatch Grip RDL (3×5) 3 sec down, 1 sec hold below knee, 3 sec up, […]
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Sunday 5.31.15 WOD
Max Effort Lower Strength Banded Deadlift (3RM – Less than 10 reps past 50%) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL 3RM – This is not a touch and go, stop at the bottom and reset WOD “Give N Take” 5 Rounds 10 Thrusters (95,65) 10 Front […]
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Sunday 5.31.15 Competitor WOD
Max Effort Lower Strength Banded Deadlift (3RM – Less than 10 reps past 50%) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL 3RM – This is not a touch and go, stop at the bottom and reset WOD “Give N Take” 5 Rounds 10 Thrusters (95,65) 10 Front […]
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Saturday 5.30.15 WOD
WOD Partner Up! “Dr. Goodfunk” Teams of 3 7min AMRAP STOH 50 Reps (95,65) 50 Reps (115,75) Max Reps (135,95) — 3 Minute Rest — 7min AMRAP Front Squat 50 Reps (95,65) 50 Reps (115,75) Max Reps (135,95) — 3 Minute Rest — 7min AMRAP Power Clean 50 Reps (95,65) 50 Reps (115,75) Max Reps […]
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5.29.15 Box Brief
Healthy Fried Chicken – New Twist on My Old Paleo Recipe Growing up in the South fried chicken was always a staple menu item. With a new focus on macro ingredients and the Paleo diet its nice to find a new twist on this old recipe. — Recipe, Article and Picutre Courtesy of PaleoNewbie.com Ingredients […]
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Friday 5.29.15 WOD
Explosive Strength Strength Snatch Complex (@ 60% 1RM Snatch, EMOM for 8min Snatch + OHS) **At 8min mark, in 5min find 1RM Snatch Strength Snatch (1×1) WOD “The Spray Tan Incident” 1 mile Row or Run (1600m) 50 Wall Balls (20,14) 50 Sit Ups 50 KB Swings (55,35) 50 Bounds (30,24) **20min time cap $ Out 3×20 […]
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Friday 5.29.15 Competitor WOD
Explosive Strength Strength Snatch Complex (@ 60% 1RM Snatch, EMOM for 10min Snatch + OHS) **Th initial snatch in this complex is a full snatch, catch the bar as low as possible **At 10min mark, in 10min find 1RM Snatch Strength Snatch (1×1) WOD “The Spray Tan Incident” 1 mile Row or Run 50 Wall Balls (20,14) […]
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Thursday 5.28.15 WOD
Good luck Coach Lauren in New York! Sad to see you go, but happy we had we had the chance to have you as part of our community and Coaching staff. Max Effort Upper Strength Incline Bench Press (1×1) **Set up with x2 45# plate under bench WOD “Lauren” 10-8-6-4-2 Unbroken Clean & Jerks (135,95) Bar […]
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Thursday 5.28.15 On-Ramp
@CFR5 On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo W.O.D.: “Weekend at Bernie’s” 15min AMRAP 5 Power Snatches 10 Overhead Squats 15 Box Jumps
