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Monday 4.13.15 Barbell Club
@CFR5 A: Snatch (3x1x85) 50/60×3, 70/75×2, 80×1 20 min B: Snatch Pull (2x2x85) C: Clean and Jerk (1×85) 50/60/70×2, 75/80×1 20 minutes D: Front Squat (1×85)
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4.12.15 Box Brief
Why You’re Tired All The Time + How To Feel Better Read More – MindBodyGreen.com By Julie Daniluk Are you chronically tired for no reason? Do you feel rundown and overwhelmed? It could be adrenal fatigue. Adrenal fatigue occurs when your adrenal glands cannot adequately meet the demands of stress. From the demands of work, to […]
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Sunday 4.12.15 WOD
Gymnastics 10min working on skin the cats WOD Happy 48th Birthday Coach Byrnsey! “Brynsey” 4 Ring MUs –Then 4 Rounds– 12 HSPU 12 Power Cleans (95,65) 12 Ring Dips 12 Power Snatches (95,65) –Then– 8 Bar Mus **20min time cap **Rx+ = Strict HSPU & barbell movements 135,95 $ Out 4x30sec. “L” sit on rings […]
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Saturday 4.11.15 WOD
WOD Partner Up or Complete Solo “Filthy Fifty” For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders **Partnering? Split reps however you want **Going Solo? […]
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Saturday 4.11.15 Competitor WOD
Strength Snatch Balance + OHS (1RM) WOD “Filthy Fifty” For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders **30min time cap Finisher/Recovery 800m sled pull
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4.10.15 Box Brief
5-MINUTE FIX: THE DOUBLE-UNDER If you get a lump in your throat when double-unders appear on the whiteboard here are a few techniques to help you master them. The Box Editors March 20, 2015 CLICK HERE to read more Can you do 1,400 consecutive double-unders? Molly Metz, jump-rope competitor and coach, who has conducted seminars […]
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Friday 4.10.15 WOD
Max Effort Upper Strength Hang Snatch (1RM – limit to 10 reps after warming up) WOD Happy Birthday John Jesus “The Jesus V2” Every 2:00min for 10 rounds complete 100m Sprint 1 Rope Climb 3 Burpee Box Overs (24,20) 5m HS Walk ** Burpee Box Over – both feet must be on top of the box […]
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Friday 4.10.15 Competitor WOD
Max Effort Upper Strength Hang Snatch (1RM – limit to 10 reps after warming up) WOD The Jesus V2 (AMRAP – Rounds) Every 2:00min for 10 rounds complete 100m Sprint 1 Rope Climb 3 Burpee Box Overs (24,20) 5m HS Walk ** Burpee Box Over – both feet must be on top of the box at the […]
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Thursday 4.9.15 WOD
Dynamic Effort Lower Strength Back Squat (1×8 @ 50% + 20#) **If you fail to complete the working set stop, do not lower weight and finish WOD “Humpty Dance” 400m Row –Then– 5 Rounds 10 DB Deadlift (60,45) 10 DB Front Squats (60,45) 10 STOH (60,45) –Then– 400m Row **Rx+ 75,55 **You will use x2 DBs. […]
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Thursday 4.9.15 On-Ramp
@CFR5 On-Ramp Class #6 Skill Review: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill: SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D.: 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run
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Thursday 4.9.15 Competitor WOD
Dynamic Effort Lower Strength Back Squat (1×8 @ 50% + 20#) WOD Humpty Dance (Time) 400m Row –Then– 5 Rounds 10 DB Deadlift (60,45) 10 DB Front Squats (60,45) 10 STOH (60,45) –Then– 400m Row **Rx+ 75,55 **You will use x2 DBs. **20min time cap Special Strength 3×20 Reverse Hyper Glute Partials Special Strength 4×12 Banded Pull […]
