Saturday 8.1.15 WOD
Congrats to Brent & Jo, on their wedding day! Partner Up! WOD There are only a few ways to get to a CrossFit Wedding: RUN, ROW or JUMP 1. Run 800m, Row 800m, or 160 DU’s (x3) You know you will hear some wedding BELLS 2. 100 kettle BELL swings (55,35) And after the RINGS are exchanged its time […]
Saturday 8.1.15 Competitor WOD
Strength Muscle Snatch (5RM) Strength Snatch Pull (5×5, build across) WOD “CrossFit Wedding WOD” There are only a few ways to get to a CrossFit Wedding: RUN, ROW or JUMP 1. Run 800m, Row 800m, or 160 DU’s (x3) You know you will hear some wedding BELLS 2. 100 kettle BELL swings (55,35) And after the RINGS are exchanged […]
Friday 7.31.15 WOD
Announcement: Beach WOD 8.1.15 Cancelled. Surf competition at the beach Max Effort Upper Strength Hang Power Clean (3RM) WOD “Gangnam Style” 12min AMRAP 25 Clean and Jerks (135,95) 25 Burpees 25 Push Ups 50 AbMat Sit Ups 25 Pushups 25 Burpees 25 Clean and Jerks (135,95) **Score total reps $ Out 100 Pallof Press **each side […]
Friday 7.31.15 Competitor WOD
Max Effort Upper Strength Hang Power Clean (3RM) WOD “Gangnam Style” 12min AMRAP 25 Clean and Jerks (135,95) 25 Burpees 25 Push Ups 50 AbMat Sit Ups 25 Pushups 25 Burpees 25 Clean and Jerks (135,95) **Score total reps Special Strength 6×3 Behind the neck strict press against micro band Special Strength A. 4×12 DB upright […]
Protected: 7.31.15 WOD NOTES
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7.30.15 Box Brief
Charles Poliquin on Strength Training, Shredding Body Fat, and Increasing Testosterone and Sex Drive The Time Ferris Show – CLICK HERE “The rule is: the basics are the basics and you can’t beat the basics.” – Charles Poliquin Charles Poliquin (@strengthsensei) is one of the best known strength coaches in the world. He has trained elite athletes […]
Thursday 7.30.15 WOD
Announcement: Beach WOD 8.1.15 Cancelled Surf competition at the beach Dynamic Effort Lower Strength Front Squat (6×3 @ 75% 1RM w/ 3sec. pause) WOD “The Toxic Waltz” 12-9-6 Squat Snatches (135,95) Bar Muscle Ups **1 Bar MU = 2 C2B + 2 Diamond Push Ups **15min Time cap $ Out 5×20 Standing Banded Oblique Twist […]
Thursday 7.30.15 On-Ramp
@CFR5 On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups
Thursday 7.30.15 Competitor WOD
Dynamic Effort Lower Strength Front Squat (6×3 @ 75% 1RM w/ 3sec. pause) WOD “The Toxic Waltz” 12-9-6 Squat Snatches (135,95) Bar Muscle Ups **1 Bar MU = 2 C2B + 2 Diamond Push Ups **15min Time cap Special Strength 3×15 Overhead Axle Bar Walking Lunges **each leg Special Strength 3×12 Single Leg Hip Bridges, Weighted […]
Thursday 7.30.15 Barbell Club
@CFML A1: High Hang Clean (3×3) A2: Goblet Squat (3×5) B: Hang Clean and Jerk (1×80, 1×83, 1×85, 2x1x85+) Every 2:30 C: Front Squat (3x2x88) D1: RDL (Romanian Deadlift) (3x5x90) D2: Row (3×6-8)
