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Wednesday 3.18.15 WOD
Explosive Strength Skill Depth Jump for max height (Score height in inches ) **Step off box at knee height WOD Happy 52nd Birthday Curt Nelson! 52 Cal Row 52 Box Jumps (24,20) 52 Push Ups 52 DB Clusters (35,25) 52 Lunges (L+R=2) **20min time cap Extra Credit 3 Rounds 30sec Plank Hold 10sec Rest 30sec Flutter […]
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Wednesday 3.18.15 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
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Wednesday 3.18.15 Competitor WOD
Explosive Strength Skill Depth Jump for max height (Score height in inches) **Step off box at knee height WOD Happy 52nd Birthday Curt Nelson! 52 Cal Row 52 Box Jumps (24,20) 52 Push Ups 52 DB Clusters (35,25) 52 Lunges (L+R=2) **20min time cap Midline 3 Rounds 30sec Plank Hold 10sec Rest 30sec Flutter Kick 10sec […]
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Wednesday 3.18.15 Barbell Club
@CFR5 A: Clean Deadlift + Clean (5x2x75) (Clean Deadlift + Hang Clean) x 2 B: Clean Deadlift (5x3x100) C1: Snatch Balance + OHS (3×2+2×75) C2: Push Press + Jerk (3×2+2×70) 2 Push Press + 2 Jerk
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Wednesday 3.18.15 Crossfit Kids
Warm-up Relay Races! Crab walk-10 slow squats- 10 lunges- 10 fast squats- shuffle- 10 slow squats- karioke- 10 fast squats- bear crawl- 10 slow squats Gymnastics EMOM- 10 minutes 1 hanstand 10 singles Weightlifting Introduce split jerk 4 rounds for 5 lifts Warm-up 15.3 10 minute AMRAP 7 pull ups 7 push ups 20 wall […]
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3.17.15 Box Brief
Happy St. Patricks Day! Make sure you stop by for the afternoon happy hour. Green beer and good times will be on tap! Tinkering Trainers By Andréa Maria Cecil March 2015 CrossFit coaches detail their successful and unsuccessful programming experiments in the search for measurable, observable and repeatable results. CrossFit athletes are a skeptical bunch. […]
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Tuesday 3.17.15 WOD
Dynamic Effort Lower Strength Sumo Deadlift (6×3 Sumo Deadlift @ 60% 1RM + Band Tension ) >300# 1RM green band <300# 1RM blue band WOD “Lucky Charms” 200m Run 17 Deadlifts (225,135) 17 Burpees Bar Hops 200m Run 17 Front Squats (135,95) 17 Burpess Bar Hops 200m Run 17 OHS (95,65) 17 Burpees Bar Hops 200m […]
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Tuesday 3.17.15 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 3.17.15 Competitor WOD
Dynamic Effort Lower Strength Sumo Deadlift (6×3 Sumo Deadlift @ 60% 1RM + Band Tension ) >300# 1RM green band <300# 1RM blue band WOD “Lucky Charms” 200m Run 17 Deadlifts (225,135) 17 Burpees Bar Hops 200m Run 17 Front Squats (135,95) 17 Burpess Bar Hops 200m Run 17 OHS (95,65) 17 Burpees Bar Hops 200m […]
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Tuesday 3.17.15 Barbell Club
@CFML A: Clean Deadlift + Clean (5x2x75) (Clean Deadlift + Hang Clean) x 2 B: Clean Deadlift (5x3x100) C1: Snatch Balance + OHS (3×2+2×75) C2: Push Press + Jerk (3×2+2×70) 2 Push Press + 2 Jerk
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3.16.15 Box Brief
Don’t forget to submit your 15.3 Open WOD Score on Games.CrossFit.com THE FAT LOSS “SECRET”- YOU’RE JUST NOT WORKING HARD ENOUGH I’m tired of it. People come to me seeking some magical advice in terms of an exercise machine or routine that will transform their body. Many do it either in preparation for a […]
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Monday 3.16.15 WOD
Max Effort Upper Strength Press Complex 7×1 (x1 Push Press, x 2 Power Jerk, x3 Split Jerk) **Complete the first 2 sets as a warm up 1min apart **Complete the next 5 sets 2min apart, building to a heavy complex WOD “Boo Berry” 15min AMRAP 8 T2B 4 Power Cleans (155,105) 30sec. Rest **Score rounds […]
