Wednesday 1.28.15 Barbell Club
@CFR5 A: 3 Position Snatch (10×1) Upper Thigh/Knee/Floor 25 min cap B1: Front Squat (5x3x80) 3-5 warmup sets, then 5x3x80 25 min B2: Power Clean and Jerk (6×1+3) 1 Power Clean + 3 Jerks Superset with front squat
Tuesday 1.27.15 Crossfit Kids
Warm-up Jumpers 3 times 5 box jumps 5 tuck jumps 5 jumping jacks 5 jumping lunges 5 squat jumps Gymnastics 3 Rope climbs or scales thereof Weightlifting Overhead Squats 8 rounds 3 lifts each round coach loaded bar Metcon 21-15-9 Front Squat Burpee Bar Hops Cool Down Yoga stretch
1.27.15 Box Brief
Winter Storm “Juno”, Schedule Update 1.27.15 Normal Schedule. Posts to blog, email and social media will be made is schedule changes. WHAT IS A FOAM ROLLER, HOW DO I USE IT, AND WHY DOES IT HURT? Self-myofascial release, also known as “foam rolling,” has transformed from a once mysterious technique used only by professional athletes, […]
Tuesday 1.27.15 WOD
Max Effort Upper Strength Press Complex (1RM – Push Press + Power Jerk + Split Jerk) **Take from rack WOD “Glass Ceiling” 7 Rounds 1 Deficit HSPU 3 Burpee Bar Muscle Ups 5 Hang Power Snatches (95,65) 7 Bounds (30,24) **20min time cap Extra Credit 100 Pallof Press **50 each side
Tuesday 1.27.15 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)
1.27.15 Competitor WOD
Max Effort Upper Strength Press Complex (1RM – Push Press + Power Jerk + Split Jerk) **Take from rack WOD “Glass Ceiling” 7 Rounds 1 Deficit HSPU 3 Burpee Bar Muscle Ups 5 Hang Power Snatches (95,65) 7 Bounds (30,24) **20min time cap Special Strength 3×8 DB High Pull Special Strength Windmill Reverse Fly https://www.youtube.com/watch?v=mYpUNmyHa7o Abs/Core […]
Tuesday 1.27.15 Barbell Club
@CFML A: 3 Position Snatch (10×1) Upper Thigh/Knee/Floor 25 min cap B1: Front Squat (5x3x80) 3-5 warmup sets, then 5x3x80 25 min B2: Power Clean and Jerk (6×1+3) 1 Power Clean + 3 Jerks Superset with front squat
1.26.15 Box Brief
Winter Weather As of now no changes to the schedule. Stay tuned to the blog, your email and social media sites for updates. The Ten Commandments of Weightlifting . . . and of Life Click Here for the full article The iron bar has spoken. Here are the Ten Commandments of Weightlifting. Conveniently, these also […]
Monday 1.26.15 WOD
Dynamic Effort Lower Strength Clean (12×2 @ 75% 1RM) **This is a squat clean, TNG WOD “2015 Firefighter Throwdown Event 4” 10min AMRAP 60 Wallballs (20,14) 30 Deadlifts (255, 165) 15 Pull Ups **Rx+ Fat Bar Deadlifts Extra Credit 3×20 Banded GHD Sit Ups To Parallel http://conjugatefitness.wistia.com/medias/3iv3lhdksc
Monday 1.26.15 Crossfit Kids
Warm Up 1 min each for 2 rounds wall sits-squat jumps-inchworm push ups-wall walks Strength and Gymnastics Back Squats- 1 RM 10 lifts or less- small jumps Review Rope Climbs MetCon 3 Rounds for time’ 10 deadlifts 8 front squats 8 box jumps 10 push ups
