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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)
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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 […]
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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 […]
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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
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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 […]
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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)
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4.6.15 Box Brief
‘AB’ril Scoreboard Update THE BRUTAL TRUTH ABOUT GETTING TO THE CROSSFIT GAMES THE BRUTAL TRUTH ABOUT GETTING TO THE CROSSFIT GAMES Amanda Allen – Guest Contributor Read More Every day around the globe, young and old alike are waltzing into their local boxes, declaring their dreams to “go to the Games.” And every day around the […]
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Monday 4.6.15 WOD
Max Effort Lower Strength Deadlift (3RM – Conventional Grip and Set up) WOD Awful Waffle (Time) 40 Row for Cals 35 Dubs (x2) 30 KB Swings (70/55) 25 HR PushUp 20 Deadlifts (225/145) 15 Hang Power Clean (135/95) 10 STOH (135/95) $ Out 4 x Max Reps – K2E **Max reps without re-gripping (dropping from rig)
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Monday 4.6.15 On-Ramp
@CFML 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
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Monday 4.6.15 Competitor WOD
Max Effort Lower Strength Deadlift (3RM – Conventional Grip and Set up) WOD Awful Waffle (Time) 40 Row for Cals 35 Dubs (x2) 30 KB Swings (70/55) 25 HR PushUp 20 Deadlifts (225/145) 15 Hang Power Clean (135/95) 10 STOH (135/95) Special Strength 4×10 Banded Step Ups **Back Racked barbell, banded (20,16) Special Strength 3×12 Dimmel Deadlifts […]
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Monday 4.6.15 Barbell Club
@CFR5 A: Clean and Jerk (2-3 attempts @ 90+) 25 minutes B: Clean Pull (3x2x105) 5 minutes C: Snatch (3 attempts @ 90+) 25 min
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4.5.15 Box Brief
Easter Sunday Schedule 8:30am WOD Only w/ babysitting Paleo Macadamia-Coconut Chocolate Chip Cookies Recipe April 4, 2015 Paleo Newbie Blog, byTrina Dry Ingredients: 1 1/3 cup almond flour 1/2 tsp soda 1/2 tsp salt 1 cup unsweetened shredded coconut Wet Ingredients: 1/4 cup raw honey 1/2 cup Paleo Macadamia-Coconut Butter 1 egg, whisked 1 tsp pure […]
