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Tuesday 3.31.15 Competitor 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 Special Strength 5×5 Anderson Front Squat **Work at 70% 1RM front squat **Use boxes and […]
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Tuesday 3.31.15 Barbell Club
@CFML 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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3.30.15 Box Brief
15.5 Inner Box Battle Winner is….. Mike Viola – Rx 9:40
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Monday 3.20.15 WOD
Max Effort Upper Strength Close Grip Bench (1RM – less than 10 reps after 50%) **Make large jumps, do not repeat previous 1RM. jump 5# over WOD “Kicking and Screaming” 12min AMRAP 5 Power Snatches (135,95) 15 Wallballs (20,14) **Score total rounds + reps $ Out Russian Twist – 50 each side
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Monday 3.30.15 On-Ramp
@CFML 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)
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Monday 3.20.15 Competitor WOD
Max Effort Upper Strength Close Grip Bench (1RM – less than 10 reps after 50%) **Make large jumps, do not repeat previous 1RM. jump 5# over WOD “Kicking and Screaming” 12min AMRAP 5 Power Snatches (135,95) 15 Wallballs (20,14) **Score total rounds + reps Special Strength Push Jerk @60% – 30 Reps 2 Minutes Rest Push […]
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Monday 3.30.15 Barbell Club
@CFR5 A: Clean and Jerk (3+1×75, 2+1×80, 1×85, 1×90, 1×95) 3-4 warm-up sets 25 minutes B: Clean Pull (3x3x95) 5-10 minutes C: Back Squat (5x3x87) 3-4 warmup sets, then 5x3x87 20-25 min D: Reverse Plank (3×60) -optional- 5 minutes
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Sunday 3.29.15 WOD
Gymnastics Bias WOD “Stranger Than Fiction” or 15.5 1 Round 70 Dubs (x3) 50 Sit Ups 30 Walking Lunge Steps (35,25)(L+R=2) –Then– 2 Rounds 60 Dubs 40 Sit Ups 20 Walking Lunge Steps –Then– 3 Rounds 50 Dubs 30 Sit Ups 10 Walking Lunge Steps **Hold x2 DBs or KBs while lunges **Score total time […]
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3.28.15 Box Brief
CFR5 Athletes host benefit for Special Education Children Join CFR5 Athletes Tarik and Fatima on Saturday as they raise money for a great cause. Monies collected at the event will go to Enabling Minds classroom project in Haiti to support education of children with developmental disabilities.
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Saturday 3.28.15 WOD
WOD Partner Up! “Eva” 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups **In teams of 2, run together, split reps up however you would like Extra Credit Have a great weekend!
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Saturday 3.28.15 Competitor WOD
Strength Snatch Complex (Build to a heavy hand snatch + snatch) WOD “Eva” 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups **In teams of 2, run together, split reps up however you would like
