-
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 […]
-
4.9.15 Box Brief
I DO CROSSFIT. WHY AM I STILL FAT? If your love handles are lingering, maybe it’s time you look at more than your diet. Abi Reiland March 19, 2015 READ MORE – Box Magazine While there are a number of reasons a person might start CrossFit classes, most hope for some sort of physical transformation. […]
-
Thursday 4.9.15 Barbell Club
@CFML 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)
-
Wednesday 4.8.15 WOD
Gymnastics 15min working on free standing handstand holds or handstand walks WOD Happy 48th Birthday Aileen “Communication Breakdown” 5min AMRAP 4 Hang Squat Snatches (105,65) 8 HSPU –2min Rest– 5min AMRAP 18 Sit Ups 30 Dubs (x3) –2min Rest– 5min AMRAP 4 Hang Squat Snatches (105,65) 8 HSPU **Score total reps of each round **Enjoy […]
-
Wednesday 4.8.15 On-Ramp
@CFML 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
-
Wednesday 4.8.15 Competitor WOD
Gymnastics 15min working on free standing handstand holds or handstand walks Strength Hang Clean (3×3 @ 75% 1RM) **Use pads to get barbell above knee **Full squat clean Strength Hang Snatch (3×3 @ 75% 1RM) **Use pads to get barbell above knee **Full squat snatch WOD “Communication Breakdown” 5min AMRAP 4 Hang Squat Snatches (105,65) 8 HSPU […]
-
Wednesday 4.8.15 Barbell Club
@CFR5 A: Snatch (3×85) 50/60×3, 70/75×2, 80×1 20 min B: Clean and Jerk (1×85) 50/60/70×2, 75/80×1 20 minutes C: Clean Pull (3x1x95/100/105) D: Front Squat (2x2x85)
-
4.7.15 Box Brief
THE REAL CULPRIT BEHIND RUNNING PAIN AND HOW TO FIX IT Maryann Berry – Contributor READ MORE A common myth is that running is bad for your joints because it is high impact and leads to joint wear and tear. But if you are experiencing this wear and tear, consider that running is not the culprit. In […]
-
Tuesday 4.7.15 WOD
Dynamic Effort Upper Strength Chest-To-Bar Pull-ups (Max Reps 2min ) Strength Ring Dips (Max Reps 2min ) WOD Happy Birthday Coach Daniel! “Danny” 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-ups In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of […]
-
Tuesday 4.7.15 On-Ramp
@CFR5 On-Ramp Class #5 Skill Review: Kipping Pull Ups KB Swings Wall Balls New Skill: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups W.O.D.: 21-15-9 -Walking Lunges (L+R=2) -Butterfly Sit Ups -Thrusters
-
Tuesday 4.7.15 Competitor WOD
Dynamic Effort Upper Strength Chest-To-Bar Pull-ups (Max Reps 2min ) Strength Ring Dips (Max Reps 2min ) WOD Happy Birthday Coach Daniel! “Danny” 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-ups In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of […]
-
Tuesday 4.7.15 Barbell Club
@CFML A: Snatch (3×85) 50/60×3, 70/75×2, 80×1 20 min B: Clean and Jerk (1×85) 50/60/70×2, 75/80×1 20 minutes C: Clean Pull (3x1x95/100/105) D: Front Squat (2x2x85)
