Month: January 2015

  • 1.29.15 Box Brief

    THE TRUTH ABOUT ABDOMINAL TRAINING AND BODY FAT Abdominal training is one of the most misunderstood endeavors of all time. Out of all the muscle groups (sans the buttocks), read any Internet or paper publication and you’ll more often see at least one article that addresses ripped or toned abs and how to get them. […]

  • Thursday 1.29.15 WOD

    Max Effort Lower Strength Back Squat (Max Reps, 1 attempt (45,35)) WOD “Planet CrossFittness” 1-2-3-4-5-6-7-8-9-10 Hang Cluster (75,55) After each round complete 1 round of “Cindy”; 5 Pull Ups, 10 Push Ups, 15 Air Squats **20min Time Cap Extra Credit 4 x 30sec. Wall Sits  

  • Thursday 1.29.15 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

  • Thursday 1.29.15 Competitor WOD

    Max Effort Lower Strength Back Squat (Max Reps, 1 attempt (45,35)) WOD “Planet CrossFittness” 1-2-3-4-5-6-7-8-9-10 Hang Cluster (75,55) After each round complete 1 round of “Cindy”; 5 Pull Ups, 10 Push Ups, 15 Air Squats **20min Time Cap Special Strength 3×8 Deadlift 50% 1RM with green band tension Special Strength 3×6 Glute Hame Raises with hands […]

  • Thursday 1.29.15 Barbell Club

    @CFML A: 2 Position Clean + Jerk (8×1) Hang Clean + Clean (floor) + Jerk 25 min MAX B: Clean Pull (5×2) EMOM – short rest! Start at heaviest weight for 2 position clean + jerk. Increase weight each set. No more than 120% of best clean. C: Snatch Balance + OHS (8×1+2) 1 Snatch Balance + 2 OHS 20 min […]

  • 1.28.15 Box Brief

    Double, Double Toil and Trouble Expert Dave Newman dissects the double-under and offers tips that transfer over to triple-unders. On the surface, the double-under is simple. Grab a jump rope and let it pass under your feet twice each time you jump. When double-unders go well, they are a thing of beauty. The rope is […]

  • Wednesday 1.28.15 WOD

    Warm Up x3 Plyo Push Ups Every 15sec for 10 Rounds WOD “Bombo Genisus” 2000m Row Then, 30-20-10 Dubs (x3) Sit Ups *20min time cap Extra Credit 100 banded pull aparts laying on bench  

  • Wednesday 1.28.15 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  

  • Tuesday 1.28.15 Crossfit Kids

    Warm-up Squat tag Lax Ball garbage clean up Weightlifting Thruster Gymnastics ring rows Game Squat Squat Goose Metcon 5 thrusters gym bear crawl 5 jumping pull ups 10 bar hops Game Crossfit follow the leader  

  • Wednesday 1.28.15 Competitor WOD

    Warm-up x3 Plyo Push Ups Every 15sec for 10 Rounds Strength Power Snatch (12×1 @ 70% 1RM) Strength Power Clean (12×1 @ 70% 1RM) WOD “Bombo Genisus” 2000m Row Then, 30-20-10 Dubs (x3) Sit Ups *20min time cap Extra Credit 100 banded pull aparts laying on bench