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Wednesday 3.4.15 crossfit Kids
Warm-up handstand walk 10 supermans 10 bananas 10 side to side bar jumps 10 push ups 30 second jump rope Gymnastics Handstand practice Weightlifting Snatch mechanics Metcon NFT 4 Rounds 4 Snatches 8 box jumps- 24 inches
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Tuesday 3.3.15 WOD
Dynamic Effort Lower Strength Sumo Deadlift (6×3 @ 50% 1RM + Band Tension) > 300# 1RM green band < 300# 1RM blue band **Reset at the bottom of every Sumo Deadlift WOD “Mr. Perfect” In 15min Complete 2K Row In remaining time AMRAP 10 Deadlifts (BW) 10 Box Jumps (20,20) **Score time of 2K row and […]
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Tuesday 3.3.15 On-Ramp
@CFR5 On-Ramp Class #1 Intro: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 21-15-12-9 Air Squats Push Ups 100m Run
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Tuesday 3.3.15 Competitor WOD
Dynamic Effort Lower Strength Sumo Deadlift (6×3 @ 50% 1RM + Band Tension) > 300# 1RM green band < 300# 1RM blue band **Reset at the bottom of every Sumo Deadlift WOD “Mr. Perfect” In 15min Complete 2K Row In remaining time AMRAP 10 Deadlifts (BW) 10 Box Jumps (20,20) **Score time of 2K row and […]
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Tuesday 3.3.15 Barbell Club
@CFML A: Snatch Complex (5×3) 3 Muscle Snatch + 3 Snatch Balance + 3 OHS B: Snatch Deadlift + Hang Snatch (5x2x70) (Snatch Deadlift + Hang Snatch) x 2 C: Snatch Deadlift (3x5x100) C: Push Press + Jerk (3×2+2×60) 2 Push Press + 2 Jerk
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3.2.15 Box Brief
CrossFit Open Weekly Inner Box Battle 15.1 winner is….. ($100 lululemon apparel) Congrats to Dan Molino and Beth Simek Similar to the CrossFit Open and Games, the points equaled the place the Athlete earned in an event (i.e. first place = 1 point), and the winner had the lowest points on Fridays WOD. Because there was a […]
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Monday 3.2.15 WOD
Max Effort Upper Strength Floor Press (8RM) WOD “Ultimate Warrior” 0:00 – 3:00 2 Rounds 6 Thrusters (75,55) 20 Dubs (x1) 3:00 – 6:00 2 Rounds 8 Thrusters 20 Dubs 6:00 – 9:00 2 Rounds 10 Thrusters 20 Dubs **Continue up the ladder, adding 2 thrusters until you fail. **Score total thrusters + dubs Extra Credit […]
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Monday 3.2.15 On-Ramp
@CFML On-Ramp Class #1 Intro: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 21-15-12-9 Air Squats Push Ups 100m Run
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Monday 3.2.15 Competitor WOD
Max Effort Upper Strength Floor Press (8RM – for max weight + micro band) WOD “Ultimate Warrior” 0:00 – 3:00 2 Rounds 6 Thrusters (75,55) 20 Dubs (x1) 3:00 – 6:00 2 Rounds 8 Thrusters 20 Dubs 6:00 – 9:00 2 Rounds 10 Thrusters 20 Dubs **Continue up the ladder, adding 2 thrusters until you fail. […]
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Monday 3.2.15 Barbell Club
@CFR5 A: Hang Clean and Jerk (10×2+1) -: Clean Pull + Hang Clean + Jerk (0X0) For reference only. B: Snatch Pull (5x3x95-115) 5 sec negative on last rep C1: Plank (3×20) C2: Glute Bridge (3×10) C3: Banded Walk (3×10/side)
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3.1.15 Box Brief
CrossFit Open 15.1 — Complete! Congrats to all the Athletes that completed 15.1 on Friday night. One WOD down, Four to go…..
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Sunday 3.1.15 WOD
Gymnastics Bias WOD #1 –For Quality– 15min Alternating EMOM 5 HSPU 5 Strict Pull Ups 5 Ring Dips **Score total reps completes in 15min WOD #2 “D.D.P.” 10 Rounds 5 Deadlifts (155,105) 5 Pushups 5 Box Jumps (30,24) **Score time Extra Credit 4 x 1min plank + 15 Sit Ups
