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Thursday 4.2.15 WOD
Dynamic Effort Upper Strength Press Complex (3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk) Work at @ 75% 1RM strict press + 20# **If you fail to complete all of the strict press or push press, stop decrease weight by 5# and continue with 3×5 power jerk WOD “Cha Cha Slide” 10,9,8,7,6,5,4,3,2,1 GTOH w/ DB […]
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Thursday 4.2.15 On-Ramp
@CFR5 On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls
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Thursday 4.2.15 Competitor WOD
Dynamic Effort Upper Strength Press Complex (3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk) Work at @ 75% 1RM strict press + 20# **If you fail to complete all of the strict press or push press, stop decrease weight by 5# and continue with 3×5 power jerk WOD “Cha Cha Slide” 10,9,8,7,6,5,4,3,2,1 GTOH w/ DB […]
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Thursday 4.2.15 Barbell Club
@CFML A: Clean and Jerk (2-3 attempts @ 90+) 25 minutes B: Clean Pull (3x2x105) 5 minutes C: Snatch (3 attempts @ 90+) 25 min Announcements: **Easter Sunday 8:30am only w/ babysitting only, no yoga **Barbell Club 10:30am Saturday @ ML
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4.1.15 Box Brief
Easter Sunday Schedule **Easter Sunday 8:30am only w/ babysitting only, no yoga **Barbell Club 10:30am Saturday @ ML ‘AB’ril During the month of April accumulate as many sit ups and midline movements as you can. Movements completed in class count towards your total, score your totals on the whiteboard by moving along the marker of your […]
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Wednesday 4.1.15 WOD
Explosive Strength Strength Hang Clean (6×3 @ 70% 1RM from blocks) **Use pads to get barbell above knee **Full squat snatch Strength Hang Snatch (6×3 @ 70% 1RM from blocks) **Use pads to get barbell above knee **Full squat snatch WOD “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups […]
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Wednesday 4.1.15 On-Ramp
@CFML On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls
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Wednesday 4.1.15 Competitor WOD
Explosive Strength Strength Hang Clean (3×3 @ 70% 1RM from blocks) **Use pads to get barbell above knee **Full squat snatch Strength Hang Snatch (3×3 @ 70% 1RM from blocks) **Use pads to get barbell above knee **Full squat snatch WOD “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups […]
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Wednesday 4.1.15 Barbell Club
@CFR5 A: Power Snatch (4x2x75-85) B: Power Clean and Jerk (4x2x75-85) C: Back Squat (1×1) Announcements: **Easter Sunday 8:30am only w/ babysitting only, no yoga **Barbell Club 10:30am Saturday @ ML
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3.31.15 Box Brief
5 Reasons To Do Squats Every Day BY NORA TOBIN MindBodyGreen.com Squats are a mainstay in just about every program for trainers and athletes. The move has a variety of benefits for every body, no matter where you are in your fitness endeavors. The strength, power, flexibility and balance that can be gained from squats […]
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Tuesday 3.31.15 WOD
Dynamic Effort Lower Strength Back Squat (1×8 @ 50% 1RM + 10#) Warm Up: x8 w/ empty bar x6 @ 25% x4 @ 35% x8 @ 50% + 10# (working set) WOD “Beast of Burden” 10-9-8-7-6-5-4-3-2-1 Deadlifts (225,185) 1-2-3-4-5-6-7-8-9-10 Ring Dips $ Out 100 Banded Crunches
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Tuesday 3.31.15 On-Ramp
@CFR5 On-Ramp Class #3 Skill Review: Standing Press Push Press Push/Split Jerk Box Jumps New Skill: MB/Barbell Clean Font Squat Rower Mechanics Double Unders W.O.D.: 3 RDS 200m Run 10 Squat Cleans 20 Dubs (60 singles)
