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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
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Thursday 5.28.15 Competitor WOD
Max Effort Upper Strength Incline Bench Press (1×1) **Set up with 45# plate under bench WOD “Lauren” 10-8-6-4-2 Unbroken Clean & Jerks (135,95) Bar Muscle Ups **Rx = Unbroken **20min time cap Special Strength Strict Press @55% – 30 Reps 2 Minutes Rest Strict Press @65% – 20 Reps 2 Minutes Rest Strict Press @75% – […]
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Thursday 5.28.2015 Crossfit Kids
Warm-up Dynamic movements Conditioning: KB farmer’s carry 100mx2 KB farmer’s lunge 100mx2 Gymnastics Handstand push up progression -10 stink bugs x 3 -5 wall walks- belly to wall x 3 -5 handstand push ups x3 Metcon 4 rounds 10 KB C&J – right 10 KB C&J – left 10 toes to bar 10 goblet squats […]
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Thursday 5.28.15 Barbell Club
@CFML 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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Wednesday 5.27.15 WOD
Dynamic Effort Lower Strength Box Squats ( 1×8 @ 50% 1RM + 10#) Strength 3x30sec. Banded Leg Curls WOD “Hypnotic Poison” 3 Rounds 200m Run 10 Snatch Grip Deadlifts (95,65) 200m Run 10 Hang Snatches 200m Run 10 OHS **20min time cap **Rx Plus with Fat bar, Fat bar weights 25# $ Out 100 Barbell Side […]
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Wednesday 5.27.15 On-Ramp
@CFML 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
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Wednesday 5.27.15 Competitor WOD
Dynamic Effort Lower Strength Box Squats ( 1×8 @ 50% 1RM + 10#) Strength 3x30sec. Banded Leg Curls WOD “Hypnotic Poison” 3 Rounds 200m Run 10 Snatch Grip Deadlifts (95,65) 200m Run 10 Hang Snatches 200m Run 10 OHS **20min time cap **Rx Plus with Fat bar, Fat bar weights 25# Special Strength 3×8 Arched back […]
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Wednesday 5.27.15 Barbell Club
@CFR5 A: Hang Snatch (3×2, 5×1) Build to a heavy single over 8 sets total B: Back Squat (1/3×80, 1/3×85, 1/1-3×90) Increase weight for last wave of 1/3 reps 2 sec hold on first rep C1: Push Press (5/4/3/2/1) start @~80, add 2-3% across each set C2: Clean Pull (3x2x110)
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Tuesday 5.26.15 WOD
Warm-up Extension For Quality: 3 Rounds 25 Hollow Rocks 20 Bridge Ups 15 Narrow Stance Squats WOD “Solar Donkey Power” 12 Rounds 5 HSPU 25 Dubs (x3) 5 T2B **18min time cap $ Out 3×8 Skin the Cats Details at GymnasticsWOD Muscle Up Progression/Skill 12 Muscle Up Progression with Coach assisting transition **Coach assists by […]
