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Tuesday 5.12.15 Barbell Club
@CFML A: Hang Snatch (5×2, 3×1) @50/60/70/75… 8 sets total B: Back Squat (1/3×78, 1/3×80, 1/1-3×85) 2 sec hold on first rep C1: Push Press (5/4/3/2/1) @~75 increase weight across sets C2: Clean Pull (4x3x100)
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Tuesday 5.12.2015 Crossfit Kids
Warm-up Mobility- wall calf stretch – 2 min – Hip flexor stretch on box- 2 min – Banded hamstring stretch- 2 min Dynamic warm up Accessory work- High box jumps Gymnastics Core Work -parallette/box L-sits- accumulate 30 sec -Russian twists- dumbbell 20 each side – v-ups 20 Metcon “Rat Race” 12 minute Partner AMRAP partner […]
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5.11.15 Box Brief
CrossFit Prom King & Queen??? Top Scores in Tuesday and Thursdays WODs win the honor. Stay tuned for the the WODs
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Monday 5.11.15 WOD
Announcement: CrossFit Prom Saturday May 16th Want to be Crowned King or Queen? Top Score on Tuesday and Thursdays WOD wins! Dynamic Effort Lower (speed day) Strength Front Squat (1×8 @ 50% + 30#) WOD “Princess Leia” 30-20-10 OHS (95,65) Box Jumps (30,24) KB Swings (55,35) **20min time cap $ Out 4x45sec. Chinese Plank
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Monday 5.11.15 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 5.11.15 Competitor WOD
Dynamic Effort Lower (speed day) Strength Front Squat (1×8 @ 50% + 30#) WOD “Princess Leia” 30-20-10 OHS (95,65) Box Jumps (30,24) KB Swings (55,35) **20min time cap Special Strength 4×8 band assisted inverse curls Special Strength 3×12 Overhead Walking Lunge Midline 4x45sec. Chinese Plank Finisher/Recovery 50 Banded Pull Throughs https://conjugatefitness.wistia.com/medias/a94gmd98sw
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Monday 5.11.15 Barbell Club
@CFR5 a: High-Hang Clean + Clean (8×2+1) @50/60/70… 8 sets total b: Front Squat (3×3) @83-85 3 sec pause on first rep c1: Snatch Push Press + OHS (4×4+1) Same weight as last week. 3 sec hold in OHS. c2: RDL (Romanian Deadlift) (3×8) Increase weight this week.
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Sunday 5.10.15 WOD
Announcement: CrossFit Prom Saturday May 16th Max Effort Upper Strength Muscle Snatch (1RM – Less than 10 reps past 50%) WOD “Mothers Day Lady Mashup” 500m Row 30 Snatches (95,65) 500m Row 30 Clean & Jerks (95,65) **20min time cap $ Out 4×10 DB Leg Raises Muscle Up Practice/Skill 5×6 Ring Dips or Dips on the […]
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Sunday 5.10.15 Competitor WOD
Max Effort Upper Strength Muscle Snatch (1RM – Less than 10 reps past 50%) WOD “Mothers Day Lady Mashup” 500m Row 30 Snatches (95,65) 500m Row 30 Clean & Jerks (95,65) **20min time cap Special Strength 6×3 Strict Press, against micro bands (red) Special Strength 4×8 Upright row Midline 4×10 DB Leg Raises Finisher/Recovery 4×30 standing […]
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5.9.15 Box Brief
CrossFit Prom 7 days until DJ Stevey Mix makes his return! Better get that gym formal attire ready….
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Saturday 5.9.15 WOD
Announcement: CrossFit Prom Saturday May 16th Don’t Forget: Yoga 1pm at Main Line WOD “2015 Regional Event 3” Teams of 2 1mile run 50 OHS (95,65) 100 Sit Ups 150 Dubs (x3) 50 SDHP (95,65) 100 Box Jumps (24,20) **Rx+ – 135,95 **25min time cap $ Out Have a great weekend!
